365 WODs

365 WODs
BURPEES, DEADLIFTS, SNATCHES, SQUATS,

BOX JUMPS, SITUPS, KETTLEBELL SWINGS,
DOUBLE UNDERS, LUNGES, PUSHUPS, PULLUPS, AND
MORE DAILY WORKOUTS FOR HOME, AT THE GYM,
AND ON THE ROAD
Blair Morrison, personal trainer and CrossFit Games® finalist
Fair Winds Press

100 Cummings Center, Suite 406L
Beverly, MA 01915
fairwindspress.com • bodymindbeautyhealth.com
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© 2015 Fair Winds Press
First published in the USA in 2015 by

Fair Winds Press, a member of
Quarto Publishing Group USA Inc. IN
100 Cummings Center
Suite 406-L G
Beverly, MA 01915-6101
www.fairwindspress.com L
Visit www.bodymindbeautyhealth.com. It’s your personal guide to a happy, healthy, and extraordinary life!
All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means,
electronic or mechanical, without prior permission in writing from the publisher.
C
19 18 17 16 15 12345
ISBN: 978-1-59233-637-1
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Digital edition published in 2015
eISBN: 978-1-62788-181-4
Library of Congress Cataloging-in-Publication Data available
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Cover design by Mattie Wells
Book design by Mattie Wells
Photography by Shelly Hull; except where noted
Printed and bound in China A
IN
The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or
medical practitioner. Please see your health care provider before beginning any new health program.
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CONTENTS
INTRODUCTION // 4
GLOSSARY // 8
LEARN THE MOVES // 10
CHAPTER 1: WODs AT HOME // 52
CHAPTER 2: WODs AT THE GYM // 112
CHAPTER 3: WODs ON THE ROAD // 160
ABOUT THE AUTHOR // 206
INDEX // 207
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WHAT IS A WOD?
A WOD is the workout of the day. The goal of a properly organized training program is to constantly vary these
workouts by movement type, duration, and combination. This ensures the body will never slip into a routine
and eliminate the stimulus to improve. By choosing only from exercises that are “functional” (movements that
are naturally occurring during our daily lives), a good program provides its participants with general physical
preparedness for any challenge they might face. For example, a squat allows us to practice the movement of sitting
down and standing up. A deadlift allows us to practice lifting something off the ground. Finally, by performing these
varied movements at high intensity, we are able to challenge not only the muscles but the heart and lungs as well.
The idea that “cardio” needs to be an hour on the treadmill no longer applies.
WHO IS THIS FOR? WHAT LEVEL

This book is for the traditional gym-goer looking for a
new twist on fi tness, the budding fi tness enthusiast
needing resources on how to balance training, or the
OF FITNESS
fi tness minimalist who enjoys creating a workout with
as little equipment as possible. The movements and
IS REQUIRED?
exercises included are intended to be easily adapted 365 WODs is designed to be adaptable for the vast
to a range of environments and fi tness situations; majority of fi tness levels. Barring serious injuries or
therefore, you will not be required to go out and buy health conditions, this is a program that everyone can
a bunch of equipment or sign up for an expensive benefi t from. Every workout will have progressions
gym membership in order to follow this program. If and regressions so the trainee can scale up or scale
you already have a membership to a gym, 365 WODs down the session based on his/her ability level.
will make that experience only more enjoyable and Throughout the book, you will see level I, level II, and
productive. level III versions of each workout. Level I is intended
for beginners who lack experience with weight-lifting
technique. Level II is meant for intermediate athletes
with moderate lifting experience. Level III is intended
for advanced athletes with extensive experience and
mastery of the major lifts. This gradient allows people
to evaluate their own capacity and adjust intensity
from day to day based on how their body feels.
[ 5 • I N T RODUC T ION ]
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EQUIPMENT CHECKLIST
In order to make the workouts in this book truly adaptable to a range of environments, ideally you should have
access to the following pieces of equipment. Instead of opting to buy brand-name equipment, search online for
DIY approaches to these workout tools. Oftentimes, you’ll be able to create a durable, inexpensive version for your
personal use. Above all, however, be cautious, know your limits, and test your homemade equipment thoroughly
before incorporating it into your workouts.
SANDBAG RINGS
Ideally, your sandbag will be Go with wooden rings. They’re
refi llable. This will allow you to much easier to grip and last
adjust the weight of the sandbag longer.
as you progress.
Photo:Donald Chambers Photo:Shutterstock.com Ph
MEDICINE BALL MAT

With a utility knife (or drill), some Rubber horse stall mats are the
durable glue, and sand, you can best. They’re easy to clean and
convert an inexpensive rubber they never tear or wear out. Look
ball into your own personal for them at a tractor supply
medicine ball. stores or pet stores.
Photo:Shutterstock.com Photo:Shutterstock.com Ph
th
KETTLEBELL JUMP ROPE it
You only need one to start. The w
Don’t waste money on a speed
pure iron ones are easier to grip rope unless you already know what
than the rubberized ones. I suggest you’re doing. If you’re just starting
women begin using an 8 kg (18 lb) out, any jump rope will do.
and men a 16 kg (35 lb).
Photo:Shutterstock.com Photo:Shutterstock.com
DUMBBELL CLIMBING ROPE

You can probably get away with Although manila ropes (the
three sets: a light, medium, and brownish ones) are cheaper, Ph
heavy (based on ability). Avoid they’ll make a mess and tear up no
adjustable dumbbells, which an your skin. Spend a little more go
add time to your workouts. money on a polyester fi ber rope.
Photo:Shutterstock.com Photo:Shutterstock.com
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USER’S GUIDE
365 WODs is a catalog of workouts divided into three
categories: At Home, At the Gym, and On the Road.
This way, you need never miss a workout. Keep in
mind, though, that 365 WODs is not intended to be
a “cover-to-cover” training program, meaning one
workout does not lead into the next. It is in no way
progressive or developmental. Rather, it is a menu
from which the reader must choose the appropriate
STOPWATCH workout based on his/her circumstances. This
If it starts and stops, it’s freedom will allow the creative mind to explore and
good. You might try just using experiment with hundreds of training options from day
the clock function on your to day. It may also serve as a challenge to fi nd a way
smartphone. to complete all 365 workouts.
DISCLAIMER
Photo:Shutterstock.com
BOX It is important for all readers to take time to

There are a lot of DIY options out understand the basics of the workout they intend to
there, and they aren’t too diffi cult perform and not overstep their current ability level. A
to build. It’s defi nitely cheaper year is a long time, and progress from day to day is
than buying one and having it meant to be gradual. Do not rush to make each WOD
Photo:Shutterstock.com shipped. Choose an option with more challenging than it needs to be.
three different heights depending on what side you rest
it on—rather than one that relies on stacking. Also, As with any training program, 365 WODs must
wood is better on your shins than metal. be followed with caution. Movements must be
meticulously learned and executed with proper
at technique for them to be safe and effective. All
g TIRE readers should begin with the regressed version of the
Often tractor supply stores have WOD to allow the body to adapt to new movements
old tires where the tread has and intensities. Plan rest days into training weeks to
worn through on one side, and avoid overtraining and increasing risk of injury.
you’ll either get it for free or
really cheap. You should also
Photo:Donald Chambers check online. But keep in mind,
no two tires are the same. Before you buy it you’ve
got to feel it to see if it’s something you can fl ip.
.
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GLOSSARY
1RM: one repetition maximum Downward facing dog: popular yoga position in which the Ki
6 to 1: a descending repetition scheme from the first body moves into an inverted V shape, with your buttocks in up
number to the lower number the air and your hands and feet on the ground Ls
Airdyne: a version of a stationary bike that features moving Duck walk: walking while in a low squat La
handles and pedals Eccentric: lowering of a bar to the chest th
Air squat: a squat with no added weight EMOTM: every minute on the minute Lo
AMRAP: as many repetitions as possible Farmer’s carry: carrying objects (often dumbbells) in your Lo
Anchor drag: move that involves dragging an object (e.g., hands, one on each side, simulating pushing a wheelbarrow M
tire, sled) behind you Floor press: See page 37 po
wh
Backpedal: running backwards Forward/backward roll: a somersault
M
Ball slam: See page 45 Frog hop: hopping from low squat to low squat
M
Bear crawl (standard): See page 32 Front squat (standard): See page 14
M
Bicycle crunches: ab crunch when you bring your opposite Full bridge: when the athlete has his or her feet and hands
elbow to the opposite knee from a supine position on the floor on the ground with his or her torso suspended upward Ov
Box jump (standard): See page 20 Glute ham raise: when an athlete follows a back extension Pa
with a leg curl us
Broad jump: a two-footed forward jump
Goblet squat (standard): See page 15 Pi
Burpee (standard): See page 21
a
Burpee broad jump: instead of jumping vertically and clapping Good mornings (standard): See page 31
Pi
your hands to finish your burbee, you jump forward for distance Handstand pushup (advanced): See page 26
Pr
Butt kickers: running in place and bringing your heal up to Hip bridge: when the athlete has his or her feet and
your butt with each stride shoulders on the ground with the torso suspended upwards Pu
Car push: put it in neural and—yes—push a car Hollow rock: See page 39 Pu
Candlestick: when you gain momentum before rolling Hurdle hops: two-footed jump over a low object Ra
forward by rolling backwards and lifting your hips and legs wi
Inchworm pushup: when you reach for the ground from a
towards the ceiling standing position and walk your hands forward until you Re
Clean and jerk (advanced): See page 17 reach a pushup position and then inch your feet forward an
Complex: a combination of exercises done directly one after toward your hands until you are able to stand again Ri
the other as a single set Inchworm walk: when you walk your hands out to full-body Ri
Crab walk: See page 33 extension and then walk your feet toward your hands while wi
keeping your legs straight
Dead hangs: hanging from a bar or object with straight arms Ri
Inverted row (standard): See page 28
Deadlift (standard): See page 11 Ro
Kettleball snatch: See page 38
Deck squat: when you roll from your back into a squatting Ro
motion and stand up Kettlebell swing (standard): See page 30 Sa
Deficit deadlifts: when you elevate your feet on a block Kip swing: See page 47 on
while the weight remains on the ground Kipping pullup (advanced): See page 23 Se
Double under: a jump rope passes two times per jump Sh
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Kipping: a handstand pushup that uses the legs to generate Single under: a jump rope passes one time per jump
n upward momentum Situp (standard): See page 25
L sit: See page 49 Skin the cat: when you pass your hips through the rings in a
Lateral toes to bar: similar to a standard toes to bar except backward tuck while holding on to the rings then return your
the toes contact the bar outside the grip on alternating sides hips to the starting position once the hips pass below head level
Low crawl: crawling on knees and elbows Sled rows: rowing the weight toward the body while facing
the sled, then backing up to repeat
Low dip support: the bottom position of a ring dip
w Sledgehammer strike: Overhead strike with a sledgehammer
Man makers: with dumbbells in each hand in a pushup
onto a tire or similar object, simulating a wood chopping motion
position, row each dumbbell up (alternating) to your chest
while doing a pushup Snatch (advanced): See page 18
Man on fire burpees: when you roll between burpees Split jerk: See page 35
Mountain climber: See page 41 Split squat: a one-legged squat where the leg not bearing
weight is positioned a few steps behind you
Muscle up: See page 51
Squat (standard): See page 13
Overhead squat (standard): See page 16
Strict pullup (standard): See page 22
Parallettes: portable training tool for the parallel bars,
usually made of PVC piping (see page 49) Suitcase carry: a walk in which you hold a weight in one hand
by your side, shoulders squared, to imitate carrying a suitcase
Piked pushups: pushups done with feet or knees resting on
a bench and torso as close to vertical as possible Sumo deadlift high pull: See page 44
Pistol: a squat done on one leg Superman rock: See page 40
Press (standard): See page 12 Tabata: when you give 80 percent effort or greater for 20
seconds, then rest for 10 seconds
s Push press: See page 36
Thruster: See page 43
Pushup (standard): See page 24
Toes to bar (standard): See page 27
Rack pull deadlift: a deadlift that begins below the knee
with the bar supported on a rack or elevated surface Unbroken set: All reps must be completed consecutively
without resting in between sets
Reverse burpees: when an athlete performs a deck squat
and then a wall handstand V sit: when you begin lying on your back and fold your body
in half, touching your hands to your feet at the top
Ring dips: See page 48
Waiter’s walk: a walk with one arm and weight overhead
Ring row: a pullup performed while holding onto the rings
with your feet on the floor, leaning back at a 45-degree angle Walking lunge (standard): See page 19
Ring swing: See page 46 Wall ball (standard): See page 29
Romanian deadlift: a straight-leg version of the deadlift Wall walk: See page 34
Rope climb: See page 50 Wheelbarrow: partner exercise where one partner holds the
feet of her partner in a pushup position and walks forward,
Sandbag squat: when you perform a squat with a sandbag mimicking a wheelbarrow
on your shoulder or behind your neck
WOD: workout of the day
Seat roll: See page 42
Shuttle run: down-and-back running sprints
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D
(
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esheThT
LEARN THE MOVES
These are the most common moves you’ll fi nd throughout 365 WODs. By mastering these basic
movements, you can perform any workout in the book.
These are the most common moves you’ll fi nd throughout 365 WODs. By mastering these
scaisbab basic movements, you can perform any workout in the book.
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DEADLIFT
(STANDARD)
1. Start with the body as close to the object as
possible. If it’s stone or a stump, straddle it. If
it’s a barbell, place the feet hip width apart
with the shins lightly touching the bar.
2. Draw air into the stomach and pinch the
shoulder blades together as you bend at the
knees and waist to lower your hands to the
object (just outside the hips for a barbell). At no
time should the knees move in front of the toes
or the hips be higher than the shoulders, nor
should the spine be rounded.
3. Keeping the weight on the heels of the foot,
push downward into the ground with your legs
until the object rises to the knees. Once the
object is past the knees, extend the hips and
torso to a fully upright position and exhale.
4. The fi nish position should show the ankles,
knees, hips, and shoulders in the same vertical
plane. At no time should the head and neck be
craned upward or downward.
[ 11 • L E A R N T H E MOV E S ]
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PRESS S
(STANDARD) (
1. Start with the object in a front rack position with
the elbows beneath or slightly in front and hands
at shoulder width. Draw air into the stomach while
squeezing the glutes and quadriceps, forming a
solid base from which to press.
2. Push the weight directly upward, consciously
keeping it as close to the face as possible
without touching. As the weight rises above the
face, force the head forward so that the arms
can lock out more effectively.
3. The fi nish position should show ankles,
knees, hips, shoulders, elbows, and wrists all
stacked in the vertical plane.
[ 1 2 • 3 65 WOD s ]
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SQUAT
(STANDARD)
1. Start with the feet shoulder width apart and
facing forward. If you have infl exible ankles,
elevate your heels by sliding a thin object
underneath them. Draw air into the stomach.
2. Begin the descent by pushing the hips
backward slightly, then widening the knees so
that they track just on the outer edge of the feet.
Your arms can be used as a counterbalance by
reaching them out in front of you.
3. Keeping the torso upright, continue lowering
until the top of the hip passes below the top of
the knee. Push into the ground with the legs,
keeping the heels in contact with the fl oor and
stand to a fully upright position. At no time
should the knees track inside of the feet.
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FRONT SQUAT G
(STANDARD) (
1. Load the bar above the collar bone with the
fi ngers tucked just underneath for support. The
higher you can raise your elbows, the better.
Start with the feet shoulder width apart and
The fundamentals of squatting do not change
when adding weight; they adjust only for the
placement of the load. If loaded in front, expect
a more upright squat using the quadriceps.
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GOBLET SQUAT
(STANDARD)
1. Hold the object just in front of your face with
the elbows pointing down. Start with the feet
shoulder width apart and facing forward. If you
have infl exible ankles, elevate your heels by
sliding a thin object underneath them. Draw air
into the stomach.
[ 1 5 • L E A R N T H E MOV E S ]
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OVERHEAD C
SQUAT A
(STANDARD) (
If loaded overhead, expect the upper body to
pitch forward slightly during the descent. The
elbows must remain locked at all times and the
bar should stay just behind the vertical plane of
the head throughout the movement. The wider
the grip on the bar, the easier your overhead
squat will be.
1. Start with the feet shoulder width apart and
3. Continue lowering until the top of the hip
passes below the top of the knee. Push into
the ground with the legs, keeping the heels in
contact with the fl oor and stand to a fully upright
position. At no time should the knees track
inside of the feet.
[ 16 • 3 65 WOD s ]
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CLEAN
AND JERK
(ADVANCED)
1. Begin in the same fashion as the deadlift.
However, as the bar passes the knees, jump
and shrug the weight upward, keeping the arms
relaxed and the wrists above the bar.
2. As it begins to fl oat upward, widen the feet to
a shoulder width and drop into a front squat and
push the elbows aggressively forward of the bar,
allowing it to settle between the shoulders and
neck. The depth of the squat is determined by
necessity.
3. Stand and reset your feet to hip width.
Keeping the elbows high and the chest upright,
draw air into the stomach and dip the knees
just enough to drive the bar vertically upward.
4. Again, as the bar begins to fl oat upward,
widen the feet to shoulder width and drop
just low enough to lock the elbows and wrists
overhead.
5. Stand to fi nish from this position, bringing the
feet back to hip width.
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SNATCH W
(ADVANCED) (
Establish a proper grip by holding the bar at
waist height, then widening the hands to the
point where the elbows no longer need to bend
to keep the bar at the hip crease.
1. Begin in the same fashion as the deadlift
(page 11).
2. As the bar passes the knees, lean back,
jumping and shrugging the weight upward,
keeping the arms relaxed and the wrists above
the bar.
3. As it begins to fl oat upward, widen the feet to
shoulder width and drop into an overhead squat
with the elbows locked aggressively upward.
The depth of the squat is determined by
necessity.
4. Stand and reset your feet to hip width.
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WALK ING LUNGE
(STANDARD)
1. Put your hands on your hips. Place one foot a
full stride length in front of the other and lower
the back knee to the ground, allowing front and
back legs to create a 90-degree angle with the
ground. Your front leg will bear the majority
of the weight, with that heel never leaving the
ground.
2. Pull through the front heel to a standing
position before placing the opposite foot in
front. At no time should feet be close and
directly in front of one another as if on a
tightrope. Maintain normal width throughout.
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BOX JUMP B
(STANDARD) (
1. Stand with feet hip width apart approximately
12 inches (30.5 cm) from the object you are
jumping. The higher the object, the further
away you will need to stand.
2. Initiate the movement by swinging the arms
from back to front to help generate momentum.
3. As the arms come forward, bend the knees
slightly and jump up and onto the object.
4. Land with the feet hip width apart and stand
to a fully upright position to fi nish.
5. Hop or step down and repeat.
[ 2 0 • 3 65 WOD s ]
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BURPEE
(STANDARD)
1. Start in a standing position. Lower the body
to a prone position on the ground by either
stepping or jumping the feet backward. The
entire body must be in contact with the ground
at this point.
2. By any means necessary, get the body back
to a standing position.
3. Finish by jumping and clapping overhead at
the top.
[ 2 1 • L E A R N T H E MOV E S ]
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STRICT K
PULLUP P
(STANDARD) (
1. Hang from the object with the hands shoulder
width apart and arms straight.
2. Using the back and arms, pull the body
upward until the chin is fully above the object.
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K IPPING
PULLUP
(ADVANCED)
1. Hanging from the object with the hands
shoulder width apart, arms straight, and
shoulder blades pinched, generate horizontal
momentum by quickly moving the stomach
forward and backward like a pendulum while
keeping the legs straight and tight.
2. On the backward swing of the stomach, pump
the knees quickly upward and thrust the hips
forward. This should translate the horizontal
momentum into upward movement.
3. As the body travels up, use the back and arms
to pull yourself upward until the chin is clearly
above the object.
[ 2 3 • L E A R N T H E MOV E S ]
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PUSHUP S
(STANDARD) (
1. Start with the hands shoulder width apart, feet
together, and elbows straight.
2. Lower the chest toward the ground while
keeping the elbows close to your sides and
the stomach rigid and tight. At no time should
the elbows be closer to the head than the
shoulders, or the hips be lower than the chest.
3. Continue to lower the body until the chest and
chin touch the ground simultaneously.
4. Press the hands into the ground and extend
the arms using your chest and triceps until the
elbows return to a fully locked position.
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SI TUP
(STANDARD)
1. Begin in a supine position on the ground
with the feet together, legs straight, and arms
overhead. If you have issues with your lumbar
spine, a rolled-up towel or yoga mat can be
used as support in the small of the back.
2. Keeping the feet on the ground and legs
straight, pull your arms toward your waist to
generate forward momentum.
3. Contract the stomach by pulling the belly
button inward and lift the torso off the ground.
4. Finish by folding forward until the hands
touch the feet.
[ 2 5 • L E A R N T H E MOV E S ]
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HANDSTAND T
PUSHUP (
(ADVANCED)
1. Begin in a handstand position against a wall
or an object with arms locked and feet together.
Hands should be approximately 12 inches
(30.5 cm) away from the wall.
2. Lower the head toward the ground to a point 6
inches (15 cm) from the wall, continuing to reach
the feet toward the sky and keeping the elbows
from fl aring outside the hands.
3. Without losing tension, push the ground away
from you until the elbows are again locked and
the body is in a full handstand.
[ 2 6 • 3 65 WOD s ]
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TOES TO BAR
(STANDARD)
1. Hang from the object with hands shoulder
width apart and arms straight.
2. Contract the stomach by pulling the belly
button inward and lift the legs and hips toward
the bar.
3. Keeping the arms straight throughout, lift
until both feet touch the bar inside your hands.
[ 2 7 • L E A R N T H E MOV E S ]
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INVERTED ROW W
(STANDARD) (
1. With feet together on the ground, grab onto
the rings or bar with both hands and lean
backward away from them until the arms are
straight and the body is fully suspended. It will
look like an upside-down pushup at this point.
2. With the shoulder blades pinched, the stomach
tight, and the glutes squeezed, use the back and
arms to pull your chest toward the rings or bar. At
no time should the hips or knees bend.
3. Finish by touching the chest to the bar or the
rings to your ribs.
[ 2 8 • 3 65 WOD s ]
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WALL BALL
(STANDARD)
1. Start with a medicine ball in front of your face
while in a standing position with feet shoulder
width apart and approximately 24 inches (61
cm) away from the wall.
2. Keeping the ball in the same position, lower
yourself into a full squat using proper technique.
3. As you rebound out of the squat, use the
momentum gained to throw the ball up and
forward until it strikes the target (10 feet [3 m]
for men, 9 feet [2.7 m] for women).
4. Catch the ball in the same position as you
began.
[ 2 9 • L E A R N T H E MOV E S ]
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KETTLEBELL G
SW ING M
(STANDARD) (
1. With the feet shoulder width apart or slightly
wider, deadlift the kettlebell to a standing
position. Hands should be palms down and
right next to each other on the handle.
2. Keeping the arms straight and the weight
on the heels, move the hips back and forth to
create momentum.
3. As the hips come forward, they should push the
kettlebell away from the body like a pendulum.
4. At the end of every swing, the kettlebell
should return to the same position just under
the hips, between the thighs.
5. As your hips generate more momentum,
swing the kettlebell high enough to lock
elbows and wrists with the bell directly
overhead in the vertical plane. This should
remain a continuous and fl uid movement, and
at no time should the hips be higher than the
head, or the spine be rounded.
[ 3 0 • 3 65 WOD s ]
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GOOD
MORNINGS
(STANDARD)
1. Start with feet at hip width and hands behind
the head.
2. Keeping your weight on your heels and knees
slightly bent, shift your hips backward until the
hamstrings begin to tighten. At no time should
the spine round forward.
3. When you feel the hamstrings tighten, pull the
hips forward until you return to a fully upright
position.
Adding weight to this exercise does not change
the fundamental technique of it, only the
placement of the load. Most commonly the
weight will be loaded across the back similarly
to a back squat.
[ 3 1 • L E A R N T H E MOV E S ]
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BEAR CRAWL
(STANDARD) C
1. Starting in a pushup position, move the right
foot and left arm simultaneously forward in a
crawling motion. Repeat with the left foot and
right arm. The arms should remain locked out at
all times while the legs can bend as needed. At
no time should all the weight be on the arms or
the legs.
[ 32 • 3 65 WOD s ]
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CRAB WALK
1. Starting on your butt with your hands behind
you, lift your hips so that only your feet and
hands are touching the ground. Move forward,
backward, or sideways in this position, keeping
the elbows locked the entire time.
[ 3 3 • L E A R N T H E MOV E S ]
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WALL WALK S
1. Begin with your feet against the wall in a
prone position.
2. Push your chest off the ground while reaching
one foot upward toward the wall.
3. As soon as the foot plants on the wall, lift
your hips over your head and place the other foot
against the wall. At this point, you should be
inverted to some degree.
4. Keeping the elbows locked, begin walking
your hands toward the wall and your feet toward
the ceiling. Your strength level will dictate how
close to the wall you travel before reversing
course and walking the feet back to the ground.
[ 3 4 • 3 65 WOD s ]
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SPLI T JERK
1. Start with the bar in a front rack position.
2. Keeping your elbows at or above parallel, dip
at the knees while keeping the torso upright.
3. Without pausing in the dip, jump upward
while punching the bar toward the ceiling.
4. Land with one foot in front of the other, the
back knee slightly bent, and the arms locked out
strong overhead.
5. Bring the feet back together before bringing
the bar down to the front rack.
[ 3 5 • L E A R N T H E MOV E S ]
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PUSH F
PRESS P
1. Start with the bar in a front rack position.
2. Keeping your elbows at or above parallel, dip
at the knees while keeping the torso upright.
3. Without pausing in the dip, drive the body and
bar upward until the arms are locked overhead.
Your feet should not leave the ground.
[ 3 6 • 3 65 WOD s ]
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FLOOR
PRESS
1. Starting supine on the fl oor, get your body in a
position beneath the rack so your eyes are even
with the bar.
2. Take the bar from the rack with arms
extended and hold it in a position directly above
the sternum.
3. Slowly lower the bar until both elbows touch
the fl oor, then press fi rmly upward until the
elbows fully lock.
[ 3 7 • L E A R N T H E MOV E S ]
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KETTLEBELL H
SNATCH R
1. This is a single arm movement. Start with the
kettlebell in one hand standing upright.
2. Swing the kettlebell from under the hips up
and out away from the body.
3. As it starts traveling upward, pull the bell
toward your face while rotating it away from the
midline. At this point, it should be traveling in
the diagonal plane.
4. Complete the movement by punching the hand
toward the ceiling and locking the elbow and
wrist into place.
[ 3 8 • 3 65 WOD s ]
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HOLLOW
ROCK
1. Starting in a supine position on the fl oor with
arms outstretched, raise the feet and shoulders
slightly off the ground. This is your hollow body
position. It may help to tuck the chin.
2. Holding this position tightly, begin rocking the
body forward and back. Never touch the heels
or the shoulder blades to the ground.
[ 3 9 • L E A R N T H E MOV E S ]
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SUPERMAN M
ROCK C
1. Starting in a prone position on the fl oor with
arms outstretched, raise the feet and chest
slightly off the ground. This is your Superman
arch position.
2. Holding this position tightly, begin rocking
your body forward and back. Never touch the
ground with your toes or your chest.
[ 4 0 • 3 65 WOD s ]
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MOUNTA IN
CLIMBER
1. Start in a pushup position with one knee
tucked to your chest.
2. Quickly alternate which knee is tucked to the
chest for the prescribed number of repetitions.
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SEAT ROLL T
1. Starting on your butt with your hands behind
you, roll to the left or right into a pushup
position.
2. Continue rolling in the same direction until
you fi nd yourself back on your butt with your
hands behind.
3. Repeat in the opposite direction.
[ 42 • 3 65 WOD s ]
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THRUSTER
1. Begin with the bar in a front rack position
with elbows at or above parallel.
2. Descend into a full-depth front squat.
3. As you come to the top of the squat, begin
pressing the bar overhead until it is fully locked.
This should feel like the seamless combination
of a front squat and a push press.
[ 4 3 • L E A R N T H E MOV E S ]
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SUMO
DEADLIFT B
HIGH PULL
1. With the feet set wide apart, take the bar with
a narrow grip.
2. Deadlift it off the ground in this position and
raise it to your collarbone without pausing. The
elbows should stay above the wrists at all times.
3. Return the bar to the hanging position
immediately and then lower the bar to the ground.
[ 4 4 • 3 65 WOD s ]
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BALL SLAM
1. Begin with the ball on the ground between
your feet. Squat down to pick it up in both hands
and raise it overhead in one fl uid motion.
2. As soon as you hit full extension of the arms
above the head, slam the ball back to the ground
between your feet.
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RING SW ING K
1. Begin by hanging from the rings with arms and
legs extended.
2. Slowly move your body back and forth between
a hollow position and an arched position.
3. As you hit the hollow position, pull the
rings slightly backward. As you hit the arched
position, push the rings slightly forward.
[ 4 6 • 3 65 WOD s ]
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K IP SW ING
1. Begin by hanging from the bar with arms and
legs extended.
2. Slowly move your body back and forth between
a hollow position and an arched position.
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RING DIPS L
1. Begin with the elbows locked out above the
rings and the arms tucked tightly to your sides.
2. Keeping the rings close to the sides, tilt the
chest and shoulders forward and down until the
arms touch the top of the rings.
3. Reverse the movement by pressing fi rmly
downward until you return to a fully locked
position above the rings.
[ 4 8 • 3 65 WOD s ]
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(Text) 03-C73441 Dtp:225 Page:48
L SI T
1. Keeping the legs as straight as possible, lift
them off the ground while keeping the rest of
your body totally neutral. This can be done
hanging from a bar or by supporting your
weight on parallel bars or something similar.
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ROPE CLIMB M
There are many variations on how to climb a rope. (1) Legless refers to a
climb without the use of the legs or feet. (2) A standard rope climb refers to a
climb utilizing a foot or leg lock technique to assist the ascent. (3) A climb to
standing begins with in the supine position with the rope hanging above.
1. Keeping the legs as straight as possible, pull upright to a standing position.
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MUSCLE UP
1. Start by hanging on the rings/bar with arms
and legs extended.
2. Kip or ring swing to gain momentum, then
forcefully thrust your hips upward toward the
rings/bar. The hips should be the highest point
of the body and the arms should remain as
straight as possible.
3. At this exact moment, throw your head
forward and through the rings (over the bar),
catching yourself in a dip position.
4. Once stabilized, press out the dip until both
arms are locked and you are in a supported
position above the rings/bar.
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CHAPTER 1These are the most common moves you’ll fi nd throughout 365 WODs.
By mastering these basic movements, you can perform any workout in
WODs at Home
the book.
[ 52 • 3 65 WOD s ]
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This section is dedicated to workouts that can be
performed in your home or in your neighborhood.
Because every home is different, I’ve included
elements that allow you to take advantage of any
style of home or neighborhood, with workouts using
walls, streets, steps, etc. But if a workout requires a
swimming pool and you don’t have one, skip it and
move on to the next one. Certain workouts will also
require some basic portable equipment like gymnastics
rings, a jump rope, or a refillable sandbag. If you do
not have access to these, substitute something similar.
[ 5 3 • WOD s AT HOM E ]
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WODs AT HOME
001 002 0
LEVEL I LEVEL I “For time” means L
5-×-400-meter sprints ¼-mile (400 m) swim + you should track 20
1-mile (1.6 km) run the time it takes 50
Rest 5 minutes between efforts
to complete the
WOD. “Rounds
LEVEL II LEVEL II for time” means L
5-×-400-meter sprints For time: you’ll track the H
Rest 5 minutes between efforts ½-mile (800 m) swim + 2-mile time it takes to 20
(3.2 km) run complete all the
LEVEL III LEVEL III
rounds. This will
help you gauge
L
5-×-400-meter sprints your progress if H
For time: 30
Rest 5 minutes between efforts you repeat the
1-mile (1.6 km) swim + 2-mile
(3.2 km) run WOD later on.
NOTES: “Sprint” should be understood as 90 percent N
effort unless you have been sprinting regularly. on
NOTES: This is an aerobic effort,
pa
so pace it slowly. Swim can be
at
done in a pool or open water.
ev
Approximate distances are okay.
[ 5 4 • 3 65 WOD s ]
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003 004
LEVEL I LEVEL I
20 wall walks for time 75 wall balls for time
50 single unders every broken set
LEVEL II
LEVEL II 100 wall balls for time
Handstand walk 50-meters for time
20 double unders every broken set LEVEL III
150 wall balls for time
LEVEL III
Handstand walk 100-meters for time NOTES: Medicine ball can be any weight. Target should be
30 double unders every broken set 10 feet (3 m) for men and 9 feet (2.7 m) for women.
NOTES: “Single under” refers to a jump rope passing

one time per jump. “Double under” refers to a jump rope
passing two times per jump. Wall walks are done to each
athlete’s ability level. The goal is to get the chest to the wall
eventually. If handstand walk is done outdoors, wear gloves.
[ 55 • WOD s AT HOM E ]
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WODs AT HOME
005 006 0
LEVEL I LEVEL I L
5-×-50-meter swim sprints For time: 5
Rest 2 minutes between efforts 30 sandbag throws 5
1-mile (1.6 km) run :2
LEVEL II
3-×-100-meter swim sprints LEVEL II
Rest 2 minutes between efforts 2 rounds for time: L
30 sandbag throws 5
LEVEL III 1-mile (1.6 km) run 10
to
5-×-100-meter swim sprints
:1
Rest 2 minutes between efforts LEVEL III
3 rounds for time:
NOTES: Pool or open water is okay. Keep strictly to 30 sandbag throws
the rest periods. 1-mile (1.6 km) run L
5
NOTES: Sandbags should be thrown forward from between 10
the legs. The distance of the throw is not important. to
Sandbags can be filled to any weight. :2
N
is
ru
pa
[ 5 6 • 3 65 WOD s ]
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007 008
LEVEL I "For completion" LEVEL I
5 rounds for completion: means to focus With a partner, complete the following for time in any order:
on form and
5 wall walks 100 situps
technique rather
:20 V sit hold 100 pushups
than time to
complete the 100 squats
WOD.
LEVEL II
5 rounds for completion: LEVEL II
10 wall handstand shoulder With a partner, complete the following for time in any order:
touches 150 situps
:10 L sit hold 150 pushups
150 squats
LEVEL III
5 rounds for completion: LEVEL III
n 10 free handstand shoulder With a partner, complete the following for time in any order:
touches :20 = 20 seconds
200 situps
:20 L sit hold
200 pushups
200 squats
NOTES: This is a skill test. There
is no time component, so do not
rush. L sit holds must be done from NOTES: Partners are not allowed to work simultaneously.
parallettes or the ground. If no partner is available, cut reps in half and complete in
any order.
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WODs AT HOME
009 010 0
LEVEL I EMOTM = Every LEVEL I L
EMOTM; 10-minutes: minute on the Complete in any order: 5
minute.
2 wall walks Accumulate 3 minutes in a wall walk 10
Accumulate 3 minutes in a V sit 10
Accumulate 3 minutes in a hip bridge 10
LEVEL II
EMOTM; 10-minutes: L
5-meter handstand walk LEVEL II 5
Complete in any order: 5
Accumulate 4 minutes in a wall handstand 5
LEVEL III Accumulate 4 minutes in an L sit
EMOTM; 10-minutes: Accumulate 4 minutes in a bridge L
10-meter handstand walk 5
5
LEVEL III 5
NOTES: This is a skill test. There is no penalty for failing a Complete in any order:
round. Accumulate 5 minutes in a free handstand N
Accumulate 5 minutes in an L sit le
Accumulate 5 minutes in a bridge sq
re
ro
“C
NOTES: This is a skill test with no speed component. Free ro
handstands are allowed to move but not walk. Whether to hi
bridge or hip bridge should be decided based on shoulder
and thoracic flexibility. A full bridge is when the feet and
hands are on the ground with the torso suspended upward.
A hip bridge is when the the feet and shoulders are on the
ground with the torso suspended upwards. “V sit” refers to
the exercise in which you begin lying on your back and folds
your body in half, touching the hands to the feet at the top.
[ 5 8 • 3 65 WOD s ]
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011 012
LEVEL I LEVEL I AMRAP = As
5 rounds for completion: 10-minute AMRAP: many repetitions
as possible.
10 hollow rocks 200-meter run
10 air squats 10 ring rows
10-meter bear crawl 5 pushups
LEVEL II LEVEL II
5 rounds for completion: 15-minute AMRAP:
5 candlestick to deck squat 400-meter run
5 wall handstand shoulder touches each arm 4 muscle ups
LEVEL III LEVEL III

5 candlestick to pistol each leg 400-meter run
5 free handstand shoulder touches each arm 7 muscle ups
NOTES: This is a skill test with no time component. At NOTES: This is a high-volume workout, so pick a steady
level II, you may use hands to assist the deck squat. “Air pace on the runs. At level III, you should do as many rounds
squat” refers to a squat with no added weight. “Pistol” of unbroken muscle ups as possible. “Ring row” is a pullup
refers to a squat done on one leg. “Deck squat” is when you with the feet on the ground. The rings allow the athlete to
roll from youtr back into a squatting motion and stand up. adjust the angle of pull by walking their feet forward or back.
“Candlestick” is a specific way of gaining momentum before
e rolling forward. It is done by rolling backward and lifting the
hips and legs toward the ceiling.
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WODs AT HOME
013 014 0
LEVEL I LEVEL I L
Perform an increasing number of object swings EMOTM Perform an increasing number of burpees EMOTM until EM
until failure to complete: failure to complete: 1
1 kettlebell swing 1 burpee in minute 1 20
2 kettlebell swings 2 burpees in minute 2
(and so forth) (and so forth)
L
EM
2
LEVEL II LEVEL II 20
Perform an increasing number of object swings EMOTM Perform an increasing number of burpees EMOTM until
until failure to complete: failure to complete:
1 kettlebell swing 1 burpee in minute 1 L
2 kettlebell swings 2 burpees in minute 2 EM
3 kettlebell swings 3 burpees in minute 3 3
(and so forth) (and so forth) 20
N
LEVEL III LEVEL III le
Perform an increasing number of object swings EMOTM Perform an increasing number of burpees EMOTM until
until failure to complete: failure to complete:
1 kettlebell swing 1 burpee in minute 1
(and so forth) (and so forth)
NOTES: This workout will end upon failing to complete the NOTES: This workout will end upon failing to complete the
number of swings required. It’s important to get the work number of burpees required. It’s important to get the work
done quickly to guarantee a reasonable rest period each done quickly to guarantee a reasonable rest period each
minute. Object can be kettlebell, dumbbell, paint can, etc. minute.
Object can be any weight. At level I do Russian-style swings
(eye level). At level II and level III, do American-style swings
(overhead).
[ 6 0 • 3 65 WOD s ]
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015 016
LEVEL I LEVEL I
EMOTM; 10-minutes: 30-minute swim for distance
1 wall walk
20 single unders LEVEL II
30-minute swim for distance
LEVEL II
EMOTM; 10-minutes: LEVEL III
2 wall walks 30-minute swim for distance
20 double unders
NOTES: Swim can be done in pool or open water. This is an
LEVEL III aerobic capacity workout, so the goal is to swim continuously
for 30 minutes.
EMOTM; 10-minutes:
3 wall walks
20 double unders
NOTES: Wall walks should be done to mirror your level. At

level III, touch your chest to the wall before walking back out.
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WODs AT HOME
017 018 0
LEVEL I LEVEL I L
6 rounds for completion: For time: 3
100-meter sprint 50-meter walking lunge 40
5 situps 50-meter burpee broad jump 40
5 pushups 50-meter bear crawl
5 squats 50-meter crab walk L
Rest 2-minute between efforts 4
LEVEL II 40
LEVEL II For time: 40
8 rounds for completion: 75-meter walking lunge
100-meter sprint 75-meter burpee broad jump L
7 situps 75-meter bear crawl 5
7 pushups 75-meter crab walk 40
7 squats 40
Rest 1.5 minutes between efforts LEVEL III
For time: N
LEVEL III 100-meter walking lunge ru
10 rounds for completion: 100-meter burpee broad jump
100-meter sprint 100-meter bear crawl
10 situps 100-meter crab walk
10 pushups
10 squats NOTES: This is slow grind workout. None of these
Rest 1-minute between efforts movements covers distance quickly, so a steady pace is
recommended. If done outside, wear gloves. “Burpee broad
NOTES: Each round is meant to be full effort. Sprints jump” is a burpee, but instead of jumping vertically and
should be 90 percent effort unless you have been sprinting clapping the hands, you jump forward for distance.
regularly.
[ 62 • 3 65 WOD s ]
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019 020
LEVEL I LEVEL I
3 rounds for time: Accumulate 3 minutes in a headstand
400-meter forward run Accumulate 3 minutes in low dip support
400-meter backward run Accumulate 3 minutes in squat
Accumulate 3 minutes in downward facing dog
LEVEL II
4 rounds for time: LEVEL II
400-meter forward run Accumulate 4 minutes in a headstand
400-meter backward run Accumulate 4 minutes in low dip support
Accumulate 4 minutes in squat
LEVEL III Accumulate 4 minutes in downward facing dog
5 rounds for time:
400-meter forward run LEVEL III
400-meter backward run Accumulate 5 minutes in a headstand
Accumulate 5 minutes in low dip support
NOTES: Go to a school or park for safety on the backward Accumulate 5 minutes in squat
run. Best option is a track. Accumulate 5 minutes in downward facing dog
NOTES: Time may be accumulated in any order for all

exercises. Goal is to finish in 40 minutes. “Low dip support”
is the bottom position of a ring dip. “Downward facing dog”
refers to the popular yoga position.
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WODs AT HOME
021 022 0
LEVEL I LEVEL I L
200-meter car push for time 10-minute AMRAP: 7-
2 wall walks 20
LEVEL II 4 walking lunges 10
400-meter car push for time 6 burpees
L
LEVEL III LEVEL II 7-
800-meter car push for time 15-minute AMRAP: 20
2 wall walks 10
NOTES: If possible, pick a course or loop that is flat. 4 walking lunges
Any sort of elevation will affect the car push. 6 burpees L
7-
LEVEL III 20
20-minute AMRAP: 10
2 wall walks
4 walking lunges N
6 burpees At
NOTES: These sets must be done quickly in order to finish

them in a minute. If you fail to complete required work, you
rest the following minute, then resume.
[ 6 4 • 3 65 WOD s ]
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023 024
LEVEL I LEVEL I
7-minute AMRAP: Wall walk:
200-meter run Complete 1 rep EMOTM; 10 minutes
10 burpees
LEVEL II
LEVEL II Kipping handstand pushup from elevation:
7-minute AMRAP: Complete 1 rep EMOTM; 10 minutes
200-meter run
10 burpees LEVEL III
Kipping handstand pushup from elevation:
LEVEL III Complete 5 reps EMOTM; 10 minutes
7-minute AMRAP:
200-meter run NOTES: This is a skill test. Elevation for the handstand
10 burpees pushups can be created with boxes, parallettes, or stones.
The height of elevation depends on ability level. “Kipping”
a handstand pushup refers to using the legs to generate
NOTES: This is not a sprint, but the pace must be fast.
upward momentum.
Attempt to operate around 80 percent effort the entire time.
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WODs AT HOME
025 026 0
LEVEL I LEVEL I L
10-minute AMRAP: For time: EM
25-meter bear crawl 25 squats 10
25-meter squat jump 20 walking lunges 5
15 pushups
LEVEL II 10 situps L
12-minute AMRAP: 5 wall walks EM
25-meter bear crawl 10 situps 10
25-meter squat jump 15 pushups 7
20 walking lunges
25 squats
LEVEL III L
15-minute AMRAP: EM
25-meter bear crawl LEVEL II 10
25-meter squat jump For time: 10
40 squats
NOTES: The squat jumps will be very tiring, so prepare 30 walking lunges N
for that. Pace the bear crawls steadily to reserve energy 20 pushups in
for the jumps. 10 situps fa
5 wall walks
10 situps
20 pushups
30 walking lunges
40 squats
LEVEL III
For time:
50 squats
40 walking lunges
30 pushups
20 situps
10 wall walks
20 situps
30 pushups
40 walking lunges
50 squats
[ 6 6 • 3 65 WOD s ]
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027 028
LEVEL I LEVEL I
EMOTM; 20-minutes: Perform an additional walking lunge EMOTM; until failure
10 hollow rocks to complete
5 burpees 1 walking lunge in minute 1
2 walking lunges in minute 2
LEVEL II 3 walking lunges in minute 3
(and so forth)
EMOTM; 20-minutes:
10 hollow rocks
7 burpees LEVEL II
Perform an additional jump lunge EMOTM; until failure
to complete
LEVEL III 1 jump lunge in minute 1
EMOTM; 20-minutes: 2 jump lunges in minute 2
10 hollow rocks
3 jump lunges in minute 3
10 burpees
(and so forth)
NOTES: This is a skill test. Move quickly on the burpees
in order to complete the rounds each minute. If a minute is LEVEL III
failed, rest the following minute and then resume. Perform 2 additional jump lunges EMOTM; until failure
to complete
(and so forth)
NOTES: This workout will end upon failing to complete the

number of walking or jump lunges required. It’s important
to get the work done quickly to guarantee a reasonable rest
period each minute.
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WODs AT HOME
029 030 0
LEVEL I LEVEL I L
200-meter bear crawl for time 3 rounds for time: Fo
Every 50-meters perform 20 situps + 20 pushups 10 object squats 20
50 single unders 3-
LEVEL II 1-
300-meter bear crawl for time LEVEL II
Every 50-meters perform 20 situps + 20 pushups 4 rounds for time: L
10 object squats Fo
LEVEL III 30 double unders 40
400-meter bear crawl for time 4-
Every 50-meters perform 20 situps + 20 pushups LEVEL III 1-
5 rounds for time:
NOTES: The 50-meter increments can be approximated. 10 object squats L
The situps and pushups are meant to break up the monotony 50 double unders Fo
of the bear crawl but should not be treated like a rest period.
50
NOTES: Object should weigh 50 pounds (22.5 kg) or more 5-
for men and 30 pounds (13.5 kg) or more for women. It can 2-
be anything.
N
op
pe
[ 6 8 • 3 65 WOD s ]
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031 032
LEVEL I LEVEL I
For completion: 3 rounds for completion:
200-meter swim 3 wall walks
3-mile (4.8 km) bike Forward roll to seated
1-mile (1.6 km) run Backward roll to seated
LEVEL II LEVEL II
400-meter swim 5-meter handstand walk
4-mile (6.4 km) bike Forward roll to stand
1-mile (1.6 km) run Backward roll to stand
LEVEL III LEVEL III

500-meter swim 5-meter handstand walk
e 5-mile (8 km) bike Forward roll to stand
n 2-mile (3.2 km) run Backward roll to handstand
NOTES: Swims can be done in a pool or open water. If NOTES: This is a skill test with no time component.
open water, distances can be approximated. Workout must be Movements should be practiced for quality, not speed.
performed in the order written. “Forward/backward roll” refers to somersaults.
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WODs AT HOME
033 034 0
LEVEL I LEVEL I L
For time: 5 rounds for time: ½
50 burpees 100-meter run
10 pushups L
LEVEL II 10 air squats 1-
For time:
75 burpees LEVEL II L
7 rounds for time: 1-
LEVEL III 100-meter run
For time: 15 pushups N
100 burpees 15 air squats un
th
clu
LEVEL III
NOTE: This is a sprint. 10 rounds for time:
100-meter run
20 pushups
20 air squats
NOTES: This is a high-volume, fast-paced workout. At level

II and level III, you should be moving the entire time.
[ 70 • 3 65 WOD s ]
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035 036
LEVEL I LEVEL I
½-mile (800 m) sandbag carry (shoulder technique) 3 rounds for time:
20-meter broad jump
LEVEL II 20-meter backpedal
1-mile (1.6 km) sandbag carry (shoulder technique) 20-meter inchworm pushup
LEVEL III LEVEL II

1-mile (1.6 km) sandbag carry (bearhug technique) 4 rounds for time:
20-meter broad jump
NOTES: This is not for time, so don’t feel the need to run 20-meter backpedal
unless you really want to. Shoulder technique means carrying 10-meter handstand walk
the sandbag on the shoulders. Bearhug technique means
clutching the sandbag to the chest.
LEVEL III
5 rounds for time:
20-meter broad jump
20-meter backpedal
20-meter handstand walk
el NOTES: If possible, find a park or school and bring gloves.

“Broad jump” refers to a two-footed forward jump. Backpedal
is running backwards. Inchworm pushup is when you reach for
the ground from a standing position and walk the hands forward
until attaining a pushup position. After the pushup, inch the feet
forward toward the hands until able to stand again.
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WODs AT HOME
037 038 0
LEVEL I LEVEL I L
Perform an increasing number of object push presses 10-minute AMRAP: 30
EMOTM up to 15 minutes. 50-meter object drag
1 press in minute 1
2 presses in minute 2
50-meter hand-over-hand object drag L
10 burpees 40
(and so forth)
LEVEL II L
15-minute AMRAP: 50
LEVEL II 50-meter object drag
Perform an increasing number of object push presses 50-meter hand-over-hand object drag N
EMOTM up to 20 minutes.
10 burpees as
1 press in minute 1
3 presses in minute 3 LEVEL III
(and so forth) 20-minute AMRAP:
50-meter object drag
50-meter hand-over-hand object drag
LEVEL III 10 burpees
Perform an increasing number of object push presses
EMOTM until failure to complete.
1 press in minute 1 NOTES: You will need rope for this workout. Object can
be a tire, sled, etc. It must be pulled like a sled for the first
50-meters, then rowed toward the body like an anchor the
3 presses in minute 3 next 50-meters.
(and so forth)
NOTE: Object can be a kettlebell, dumbbell, stone, branch, etc.
[ 72 • 3 65 WOD s ]
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039 040
LEVEL I LEVEL I
30 wall muscle ups for time 2 rounds for time:
20 burpees + lateral hop
LEVEL II 40 walking lunges
40 wall muscle ups for time 60 single unders
LEVEL III LEVEL II

50 wall muscle ups for time 2 rounds for time:
NOTES: Wall should be chest high or higher and may be 60 walking lunges
ascended any way possible. 90 single unders
LEVEL III
3 rounds for time:
60 walking lunges
90 single unders
NOTE: Lateral hops on burpees should alternate direction

every rep.
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WODs AT HOME
041 042 0
LEVEL I LEVEL I L
10-minute AMRAP: 3 rounds of each: Fo
1 wall walk :30 plank hold 50
2 deck squats :30 squat hold 50
3 burpees :30 wall handstand hold 50
4 squat jumps :30 dead hang hold 50
5 good mornings :30 V sit hold
L
LEVEL II LEVEL II Fo
12-minute AMRAP: 4 rounds of each: 75
1 wall walk :45 plank hold 75
2 deck squats :45 squat hold 75
3 burpees :45 wall handstand hold 75
4 squat jumps :45 dead hang hold
5 good mornings :45 L sit hold L
Fo
LEVEL III LEVEL III 10
15-minute AMRAP: 5 rounds of each: 10
1 wall walk 1-minute plank hold 10
2 deck squats 1-minute squat hold 10
3 burpees 1-minute wall handstand hold
4 squat jumps 1-minute dead hang hold N
5 good mornings 1-minute L sit hold Ex
cr
NOTES: The pace for this workout should be moderate. At NOTES: It is okay to break up the planks, squats, op
level I and level II, use hands to assist the deck squat. Squat handstands, dead hangs, and L sits into multiple sets if you
jumps do not need to be maximum height. Wall walks should cannot hold them the entire time. But squats cannot not
be done to your ability level. start until planks are finished, handstands cannot start until
squats are finished, etc. Dead hangs refer to hanging from a
bar or object with straight arms
[ 74 • 3 65 WOD s ]
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043 044
LEVEL I LEVEL I
For time: 3 rounds for time:
50 pushups 10 object squats
50 bicycle crunches 10 object push presses
50 seat rolls
50 walking lunges LEVEL II
4 rounds for time:
LEVEL II 12 object squats
For time: 12 object push presses
75 pushups
75 bicycle crunches LEVEL III
75 seat rolls 5 rounds for time:
75 walking lunges 15 object squats
15 object push presses
LEVEL III
For time: NOTES: Object can be any household item weighing 20
100 pushups pounds (9 kg) or more. Squats can be done in any fashion.
100 bicycle crunches
100 seat rolls
100 walking lunges
NOTES: This is a high-volume endurance workout.

Exercises must be completed in the order listed. Bicycle
crunches are when the opposite elbow is brought to the
opposite knee from a supine position.
l
a
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WODs AT HOME
045 046 0
LEVEL I LEVEL I L
3 rounds for time: 100-meter backward car push for time 21
400-meter run Ob
:30 plank hold LEVEL II H
:30 hip bridge hold 200-meter backward car push for time H
LEVEL II LEVEL III L

4 rounds for time: 300-meter backward car push for time 21
400-meter run Ob
:45 plank hold NOTES: The 100-meter course should be flat and the Pi
:45 hip bridge hold athlete should be walking backward with his/her back against Si
the car
LEVEL III L
5 rounds for time: 21
400-meter run Ob
1:00 plank hold H
1:00 hip bridge hold Si
N
po
Pi
ha
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047 048
LEVEL I LEVEL I
21-15-9-for time: For time:
Object deadlift 3-mile (4.8 km) bike
Hand release pushups 30 goblet squats
Hollow rocks 10 inchworm pushups
5 wall walks
LEVEL II
21-15-9-for time: LEVEL II
Object deadlift For time:
Piked pushups 4-mile (6.4 km) bike
st Situps 40 goblet squats
15 inchworm pushups
LEVEL III 10 wall walks
21-15-9-for time:
Object deadlift LEVEL III
Handstand pushups For time:
Situps 5-mile (8 km) bike
50 goblet squats
NOTES: Object can be anything weighing more than 100 25 inchworm pushups
pounds (45.5 kg) for men or 50 pounds (22.5 kg) for women. 10 wall walks
Piked pushups involve elevating the feet or knees to simulate a
handstand and performing a pushup from that position. NOTES: Inchworm pushups should be done in place,
walking the hands out to pushup position, then back to
starting position after pushup. Goblet squats can be done
with any object (kettlebell, dumbbell, etc.). Wall walks should
be done to your ability level.
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WODs AT HOME
049 050 0
LEVEL I LEVEL I L
3 rounds for time: EMOTM; 10-minutes: 3
30 sledgehammer strikes :10 treading water 10
400-meter sledgehammer carry 10 strokes freestyle 10
10
LEVEL II LEVEL II
4 rounds for time: EMOTM; 12-minutes: L
30 sledgehammer strikes :15 treading water 4
10
5 rounds for time: EMOTM; 15-minutes:
30 alternating sledgehammer strikes :20 treading water L
10
NOTES: Strikes should be performed on a tire, mound NOTES: This can be performed in a pool or open water 10
of dirt, etc. At level III, alternate arms after every strike. where the feet can touch. At level III, athletes should tread 10
Sledgehammer strikes should be a downward movement from water without the hands, if possible.
overhead with the sledge. N
sh
ar
ra
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051 052
LEVEL I LEVEL I
10 rotating side planks 5 air squats
10 lateral lunges 10 hollow rocks
10 seat rolls 15 step ups
LEVEL II LEVEL II
10 handstand shoulder touches against wall 5 pistols
10 lateral lunges 10 hollow rocks
10 seat rolls 15 box jumps
LEVEL III LEVEL III

10 freestanding handstand shoulder touches 5 pistols
10 lateral lunges 10 V ups
10 seat rolls 15 box jumps
NOTES: This is a skill test with no time component. Focus NOTES: At level II, assist pistols by rolling or using a post.
should be on quality of repetitions, not speed. Side planks Ledges or stairs can be used as a substitute for boxes.
are performed on one elbow with the body facing the wall
rather than the floor. Lateral lunges are sideways lunges.
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WODs AT HOME
053 054 0
LEVEL I LEVEL I L
200-meter walking lunge with object 10 rounds for time: 10
Every 25 steps perform 10 pushups 5 burpees
5 sledgehammer strikes L
LEVEL II 10
300-meter walking lunge with object LEVEL II
Every 25 steps perform 10 hand release pushups 15 rounds for time: L
5 burpees 10
LEVEL III 5 sledgehammer strikes
400-meter walking lunge with object N
Every 25 steps perform 10 hand release pushups LEVEL III or
20 rounds for time:
NOTES: Object may be any item 20 pounds (9 kg) or 5 burpees
greater. Hands should be released at the bottom of the 5 sledgehammer strikes
pushup movement to ensure the chest is on the ground.
NOTES: This is a high turnover workout, so transitions must
be fasts. At level III, alternate sides for the strikes. Use a tire
or mound of dirt for the sledgehammer strikes.
[ 8 0 • 3 65 WOD s ]
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055 056
LEVEL I LEVEL I
100 burpee box jump overs for time 1-minute AMRAP burpees
2-minute rest
LEVEL II 2-minute AMRAP burpees
100 burpee box jump overs for time 4-minute rest
4-minute AMRAP burpees
LEVEL III
100 burpee box jump overs for time LEVEL II
NOTES: Box can be any object or ledge 20 inches (51 cm) 1.5-minute rest
or higher. 2-minute AMRAP burpees
3-minute rest
LEVEL III
st 1-minute AMRAP burpees
e 1-minute rest
2-minute rest
NOTES: This is a pure conditioning test. The 1-minute

set is a sprint, the 2-minute set is a semisprint, and the
4-minute set is moderate pace.
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WODs AT HOME
057 058 0
LEVEL I LEVEL I L
15-12-9 for time: For time: 3-
Step ups 1-mile (1.6 km) neighborhood run Re
Pushups 10 wall walks
Situps 100 air squats L
4-
LEVEL II LEVEL II Re
21-15-9 for time: For time:
Box jumps 1-mile (1.6 km) neighborhood run L
Pushups 50-meter handstand walk 5-
Situps Every fall complete 10 air squats Re
LEVEL III LEVEL III N

21-15-9 for time: For time:
Box jumps 1-mile (1.6 km) neighborhood run
Pushups 100-meter handstand walk
Situps Every fall complete 10 air squats
NOTE: Box jumps can be done on a ledge or step. NOTES: Handstand walking is an approximate distance. If
done outdoors, use gloves.
[ 82 • 3 65 WOD s ]
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059 060
LEVEL I LEVEL I
3-×-400-meter sandbag sprint 12-minute AMRAP:
Rest 3 minutes between efforts 8 sandbag ground to shoulder
8 sandbag squats
LEVEL II 8 sandbag shoulder to overhead
4-×-400-meter sandbag sprint 8 sandbag deadlifts
LEVEL II
LEVEL III 15-minute AMRAP:
5-×-400-meter sandbag sprint 10 sandbag ground to shoulder
Rest 3 minutes between efforts 10 sandbag squats
10 sandbag shoulder to overhead
NOTE: Sandbag can be carried in any fashion. 10 sandbag deadlifts
LEVEL III
20-minute AMRAP:
12 sandbag ground to shoulder
12 sandbag squats
12 sandbag shoulder to overhead
12 sandbag deadlifts
NOTE: Sandbag squats should be done with the bag on one

shoulder or behind the neck.
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WODs AT HOME
061 062 0
LEVEL I LEVEL I L
6 rounds for time: 6 rounds for time: Fo
100-meter shuttle run 10 squat jumps with rotation 30
10 burpees 50-meter swim 30
30
8 rounds for time: 8 rounds for time:
100-meter shuttle run 10 squat jumps with rotation L
10 burpees 50-meter swim 2
30
10 rounds for time: 10 rounds for time: 30
100-meter shuttle run 10 squat jumps with rotation 30
10 burpees 50-meter swim
NOTES: Shuttle run should be 50 meters out and 50 NOTES: If swimming pool is not available, substitute a run L
meters back. This is meant to be done quickly. of 100 meters. The rotation on squat jumps should be 180 3
degrees, if possible. 30
30
30
30
N
to
[ 8 4 • 3 65 WOD s ]
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063 064
LEVEL I LEVEL I
For time: 6 rounds for time at staircase:
30-meter inchworm pushups Sprint up stairs
30-meter burpee broad jump 10 pushups
30-meter walking lunge
30-meter reverse walking lunge
LEVEL II
LEVEL II 8 rounds for time at staircase:
2 rounds for time: Sprint up stairs
30-meter inchworm pushups 20 pushups
30-meter burpee broad jump
30-meter reverse walking lunge LEVEL III
10 rounds for time at staircase:
Sprint up stairs
n LEVEL III Bear crawl down stairs
3 rounds for time:
30-meter inchworm pushups
30-meter burpee broad jump NOTE: Staircase should be between 20 and 60 steps.
30-meter reverse walking lunge
NOTE: Each movement must be complete before moving on

to the next.
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WODs AT HOME
065 066 0
LEVEL I LEVEL I L
100 sledgehammer strikes for completion 3 rounds for completion: 10
5 hollow rocks 40
LEVEL II 5 air squats 30
100 sledgehammer strikes for completion 5 hollow rocks 15
5 walking lunges 10
LEVEL III 5 wall walks
100 sledgehammer strikes for completion
5 forward rolls L
15
NOTE: At level II and level III, alternate sides after every strike. LEVEL II 60
4 rounds for completion: 40
5 candlestick to deck squat 20
5 candlestick to pistol squat 10
5 wall handstands
5 forward rolls to stand L
5 backward rolls to stand 20
80
LEVEL III 40
5 candlestick to deck squat 10
5 candlestick to pistol squat
5 handstand to forward roll N
5 backward roll to handstand m
ea
NOTE: This should be done on soft carpet or grass with
plenty of space around.
[ 8 6 • 3 65 WOD s ]
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067 068
LEVEL I LEVEL I
10-minute AMRAP: 21-15-9 for completion:
400-meter run Pushups
30 jumping jacks Walking lunges
15 pushups Back extensions
10 good mornings
LEVEL II
LEVEL II 21-15-9 for completion:
15-minute AMRAP: Piked pushup
600-meter run Stationary lunges
40 jumping jacks Back extensions
20 pushups
10 good mornings LEVEL III
21-15-9 for completion:
LEVEL III Strict handstand pushup
20-minute AMRAP: Jumping lunges
800-meter run Back extensions
40 jumping jacks
20 pushups + lateral roll
10 weighted good mornings NOTES: This is not for time, so don’t rush through it. Back
extensions should be performed from the prone position,
NOTES: At level III, carry a weighted object during good arching the chest and shoulders as far away from the ground
mornings and alternate the direction of the lateral rolls with as possible during each repetition. “Strict” refers to the
each repetition. absence of any leg movement used to generate momentum.
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WODs AT HOME
069 070 0
LEVEL I LEVEL I L
EMOTM; 10-minutes: 30 sandbag ground to overhead for time 10
5 pushups 5
10 mountain climbers LEVEL II 10
50-meter sprint 40 sandbag ground to overhead for time 15
LEVEL II LEVEL III L

EMOTM; 12-minutes: 50 sandbag ground to overhead for time 15
5 pushups 5
10 mountain climbers NOTES: Sandbag can be filled to any weight. Any way from 10
75-meter sprint ground to overhead is acceptable, given good deadlift form 15
off the ground.
LEVEL III L
EMOTM; 15-minutes: 20
5 pushups 5
10 mountain climbers 10
100-meter sprint 15
NOTES: A mountain climber is completed when both knees N

have moved forward. Use time between rounds to rest and ba
lower heart rate as much as possible. lu
[ 8 8 • 3 65 WOD s ]
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071 072
LEVEL I LEVEL I
10-minute AMRAP: 3 rounds for time:
5 jumping pullups 3 sandbag thruster
10 pushups 6 sandbag lunge
15 walking lunges 9 sandbag hang clean
LEVEL II LEVEL II
5 pullups 3 sandbag thruster
m 10 kick to handstand 6 sandbag lunge
15 jumping lunges 9 sandbag hang clean
LEVEL III LEVEL III

5 pullups 3 sandbag thruster
10 kick to handstand 6 sandbag lunge
15 jumping lunges 9 sandbag hang clean
NOTES: Pullups can be performed on a tree branch, pullup NOTES: Sandbag can be filled to any weight. For the
bar, or any available object. Knee must touch ground on any lunges, sandbag should be thrown over one shoulder.
lunge or jump lunge unless a preexisting injury prevents it.
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WODs AT HOME
073 074 0
LEVEL I LEVEL I L
Sprint an increasing distance EMOTM; 10-minutes: For time: 10
10-meters in minute 1 100 single unders 10
20-meters in minute 2 60 squats 10
30-meters in minute 3 50 situps 10
(and so forth) 40 pushups
30 squats L
LEVEL II 20 situps 12
Sprint an increasing distance EMOTM; 10-minutes: 10 pushups 10
10-meters in minute 1 10
20-meters in minute 2 LEVEL II 10
30-meters in minute 3 For time:
(and so forth) 100 single unders L
90 squats 15
LEVEL III 80 situps 10
Sprint an increasing distance EMOTM; 10-minutes: 70 pushups 10
10-meters in minute 1 30 squats 10
20-meters in minute 2 20 situps
30-meters in minute 3 10 pushups N
(and so forth) wa
LEVEL III ha
re
NOTES: Sprints should be 90 percent effort unless the For time:
athlete is regularly practicing sprinting. Do not sprint 100 th
100 single unders
percent if you are not used to sprinting. 90 squats
80 situps
70 pushups
60 squats
50 situps
40 pushups
30 squats
20 situps
10 pushups
NOTES: Situps should be done with straight legs. Pushups

can be done from the knees for level I and level II, but must
be from the toes for level III.
[ 9 0 • 3 65 WOD s ]
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075 076 077
LEVEL I LEVEL I LEVEL I
10-minute AMRAP: 6 rounds for completion: 1-mile (1.6 km) neighborhood
10-meter lateral bear crawl left :30 butt kickers object carry
10 air squats 5 burpees 50 burpees for time
10-meter lateral bear crawl right :30 high knees
5 burpees LEVEL II
LEVEL II 1.5-mile (2.4 km) neighborhood
object carry
12-minute AMRAP: LEVEL II 75 burpees for time
10-meter lateral wall walk left 8 rounds for completion:
10 deck squats :30 butt kickers
10-meter lateral wall walk right 5 burpees LEVEL III
:30 high knees 2-mile (3.2 km) neighborhood
object carry
LEVEL III 5 burpees
100 burpees for time
15-minute AMRAP:
10-meter lateral handstand walk left LEVEL III NOTES: Object can be anything
10 deck squats 10 rounds for completion: over 20 pounds (9 kg). Burpees
10-meter lateral handstand walk right :30 butt kickers for time should be performed
5 burpees immediately upon return.
NOTES: At level II, attempt to :30 high knees
wall walk in as close to a vertical 5 burpees
handstand as possible. It is okay to
resume a failed handstand walk from NOTE: Butt kickers and high knees
the point of failure. should be done running in place.
s
t
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WODs AT HOME
078 079 080 0
LEVEL I LEVEL I LEVEL I L
3 rounds for time: 3 rounds for time: For time: 50
10-meter lateral bear crawl left 20-meter broad jump 60 burpees to target
10 pushups 200-meter shuttle 30 pushups L
10-meter lateral bear crawl right Rest 1-minute between rounds 10 jumping pullups 75
10 pushups
LEVEL II LEVEL II L
LEVEL II 4 rounds for time: For time: 10
4 rounds for time: 20-meter broad jump 75 burpees to target
20-meter lateral bear crawl left 200-meter shuttle 50 assisted ring dips N
10 pushups Rest 1-minute between rounds 25 pullups us
20-meter lateral bear crawl right sq
sq
10 pushups LEVEL III LEVEL III no
5 rounds for time: For time: ex
LEVEL III 20-meter broad jump 90 burpees to target th
5 rounds for time: 200-meter shuttle 60 ring dips
20-meter lateral bear crawl left Rest 1-minute between rounds 30 pullups
10 clapping pushups
20-meter lateral bear crawl right NOTE: Shuttle should be NOTES: Target should be set 6
10 clapping pushups 100-meters out and 100-meters inches (15 cm) above outstretched
back. hand. Pullups can be done on any
NOTES: At level I and level II, do object in any manner. Ring dips can
pushups from knees, but level III, be assisted with a band or with the
they must be from toes. feet on the ground. Doing burpees to
target means jumping and touching
the hands to a target.
[ 9 2 • 3 65 WOD s ]
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081 082 083
50 deck squat burpees for time 2-minute AMRAP: 3 rounds for time:
10 pushups 50-meter uphill lunges
LEVEL II 10 hollow rocks 50-meter downhill bear crawl
75 deck squat burpees for time Rest 1-minute, repeat 3 rounds
LEVEL II
LEVEL III LEVEL II 4 rounds for time:
100 deck squat burpees for time 2-minute AMRAP: 50-meter uphill lunges
10 pushups 50-meter downhill bear crawl
NOTES: At level I and level II, :10 V sit hold
use the hands to assist the deck
squat; At level III may not. The deck
Rest 1-minute, repeat 4 rounds LEVEL III
5 rounds for time:
squat portion of the movement is
not complete until hips are fully LEVEL III 50-meter uphill lunges
extended. Only then can you begin 2-minute AMRAP: 50-meter downhill bear crawl
the burpee. 10 pushups
:10 L sit hold NOTES: The grade of the hill
Rest 1-minute, repeat 5 rounds depends on the neighborhood. Pick
the steepest one you can find and
mark out the appropriate distance.
NOTES: At level I and level II, do
pushups from knees; At level IIImust
be from toes. L sit holds can be
done from the ground, paralettes, or
boxes.
o
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WODs AT HOME
084 085 086 0
E2MOTM=Every two minutes "on For time: For completion: Fo
the minute": 20 reverse burpees Sandbag lunges 3-×-10 30
50-meter car push 20 sandbag front squats Sandbag press 3-×-10 Ev
10 pushups 20 pushups Sandbag Carry-3-×-100-meters 10
800-meter run Sandbag good mornings 3-×-10 30
LEVEL II Ev
10
E2MOTM; 20-minutes: LEVEL II LEVEL II
75-meter car push For time: For completion:
15 pushups 30 reverse burpees Sandbag lunges 4-×-10
L
Fo
30 sandbag front squats Sandbag press 4-×-10
40
LEVEL III 30 piked pushups Sandbag Carry-4-×-100-meters
Ev
E2MOTM; 20-minutes: 800-meter run Sandbag good mornings 4-×-10 10
100-meter car push 40
20 pushups LEVEL III LEVEL III Ev
For time: For completion: 10
NOTES: Find a flat stretch of road 40 reverse burpees Sandbag lunges 5-×-10
to avoid additional difficulty. Car
push and pushups should be done as
40 sandbag front squats Sandbag press 5-×-10 L
fast as possible to allow maximum
40 handstand pushups Sandbag Carry-5-×-100-meters Fo
rest time before the 2-minute 800-meter run Sandbag good mornings 5-×-10 50
interval is up. Ev
NOTES: Sandbag can be filled to NOTES: Sandbag can be filled 10
any weight but must be held in front to any weight. Exercises should be 50
of the head, preferably with arms performed in alternating sequence, Ev
outstretched. Reverse burpees are i.e., 10 lunges, 10 presses, 10
performed by doing a deck squat 100-meters carry, 10 good mornings.
and then a wall handstand. At level I N
and level II, use the hands to assist st
during deck squats. be
pu
[ 94 • 3 65 WOD s ]
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087 088
LEVEL I LEVEL I
For time: 6-minute AMRAP:
30-meter lateral bear crawl right 10 single arm object swings right
Every 10 steps perform 20 mountain climbers, 10-meter waiter’s walk right
10 pushups, 10 air squats 10 single arm object swings left
30-meter lateral bear crawl left 10-meter waiter’s walk left
Every 10 steps perform 20 mountain climbers,
10 pushups, 10 air squats
LEVEL II
8-minute AMRAP:
LEVEL II 10 single arm object swings right
For time:
10-meter waiter’s walk right
40-meter lateral bear crawl right
10 single arm object swings left
10 pushups, 10 air squats 10-meter waiter’s walk left
40-meter lateral bear crawl left
Every 10 steps perform 20 mountain climbers, LEVEL III
10 pushups, 10 air squats 10-minute AMRAP:
10 single arm object swings right
LEVEL III 10-meter waiter’s walk right
For time: 10 single arm object swings left
50-meter lateral bear crawl right 10-meter waiter’s walk left
10 pushups, 10 air squats NOTES: Object can be a kettlebell, dumbbell, paint can,
50-meter lateral bear crawl left etc. Single arm swings should be Russian style (eye level);
Every 10 steps perform 20 mountain climbers, waiter’s walk is simulating a waiter holding a tray overhead
10 pushups, 10 air squats and should be fully locked out.
s.
NOTES: Every movement with the lead hand counts as a
step. The mountain climbers, pushups, and air squats should
be completed in unbroken sets for level III. Level I, may do
pushups from the knees.
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WODs AT HOME
089 090 0
LEVEL I LEVEL I L
3 rounds for time: 8-minute AMRAP: E2
400-meter run 10-meter duck walk 5
30 air squats 5 wall walks 10
20 pushups 10-meter frog hop 15
10 situps 10-meter bear crawl 10
LEVEL II LEVEL II L
40 air squats 7 wall walks 10
20 situps 10-meter low crawl 20
LEVEL III LEVEL III L

50 air squats 10-meter handstand walk 10
30 situps 10-meter low crawl 30
NOTES: This is intended to be paced steadily, so do not NOTES: Use a 10-meter space of carpet, matting, or grass. N
go out too fast. At level I, do pushups from the knees if Duck walk is walk while in a low squat. Low crawl should be m
necessary. Situps should be done with straight legs. on knees and elbows. Frog hop is hopping from low squat to th
low squat.
[ 96 • 3 65 WOD s ]
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091 092
LEVEL I LEVEL I
E2MOTM; 20-minutes: 3 rounds:
5 situps 30 burpees for time
10 pushups Rest exactly the time taken to complete.
15 air squats
100-meter run LEVEL II
3 rounds:
LEVEL II 40 burpees for time
E2MOTM; 30-minutes: Rest exactly the time taken to complete.
5 situps
10 pushups LEVEL III
15 air squats 3 rounds:
200-meter run 50 burpees for time
Rest exactly the time taken to complete.
LEVEL III
E2MOTM; 40-minutes: NOTES: These efforts should be sprints for all levels. The goal
5 situps is to improve the speed of the movement at high heart rates.
10 pushups
15 air squats
300-meter run
s. NOTES: Complete one round of the workout every 2

minutes until failure to complete. Upon failure to complete
o the round in 2 minutes, the workout is over.
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WODs AT HOME
093 094 0
LEVEL I LEVEL I L
EMOTM; 12-minutes: 200-meter sandbag carry for time 3
20-meter bear crawl shuttle Every 20 steps complete 5 sandbag squats 25
25
30-meter bear crawl shuttle Every 20 steps complete 5 sandbag squats
L
30-meter bear crawl shuttle Every 20 steps complete 5 sandbag squats 25
20
NOTES: Every minute, must complete a down and back NOTE: Sandbag should be filled to a weight where athletes 5
bear crawl totaling the prescribed distance. The faster the can complete 5 squats comfortably.
distance is completed, the more rest you get.
L
5
25
25
20
10
N
pu
[ 98 • 3 65 WOD s ]
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095 096
LEVEL I LEVEL I
3 rounds for time: Perform an additional sledgehammer strike EMOTM until
25-meter car push out failure to complete in prescribed minute.
25-meter car push back 1 strike in minute 1
20 sandbag deadlifts 2 strikes in minute 2
5 wall walks 3 strikes in minute 3
(and so forth)
LEVEL II
4 rounds for time: LEVEL II
25-meter car push out Perform an additional sledgehammer strike EMOTM until
failure to complete in prescribed minute.
25-meter car push back
1 strike in minute 1
20 sandbag deadlifts
2 strikes in minute 2
s 5 handstand pushups
(and so forth)
LEVEL III
5 rounds for time:
25-meter car push out
LEVEL III
Perform an additional sledgehammer strike EMOTM until
25-meter car push back failure to complete in prescribed minute.
20 sandbag deadlifts 1 strike in minute 1
10 handstand pushups 2 strikes in minute 2
NOTES: Sandbags can be filled to any weight. Handstand (and so forth)
pushups should be done with a mat or shirt under head.
NOTES: Strike a tire or mound of dirt with the sledge. At
level III, alternate sides for each swing.
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WODs AT HOME
097 098 099 1
10-minute AMRAP: 100 single unders for time 3 rounds for time: 21
100-meter shuttle run EMOTM complete 5 sandbag 10 superman rocks Sa
5 burpees ground to shoulder 10 deck squats Ju
10 pushups
LEVEL II LEVEL II Rest 2 minutes and repeat L
10-minute AMRAP: 250 double unders for time 21
100-meter shuttle run EMOTM complete 5 sandbag
ground to shoulder
LEVEL II Sa
5 burpees 5 rounds for time: Pu
10 superman rocks
LEVEL III LEVEL III 10 deck squats L
500 double unders for time 10 pushups
10-minute AMRAP: 21
EMOTM complete 5 sandbag Rest 2 minutes and repeat
100-meter shuttle run ground to shoulder Sa
5 burpees Pu
NOTE: Sandbags can be filled to LEVEL III
NOTES: No need to scale this any weight. 5 rounds for time: N
workout. All levels should be able to 10 superman rocks br
complete as written. 10 deck squats
10 clapping pushups
Rest 2 minutes and repeat
NOTES: At level I and level II, do

pushups from knees and use hands
during deck squats. Level III, may
not.
[ 10 0 • 3 65 WOD s ]
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100 101
LEVEL I LEVEL I
21-15-9 5 rounds for time:
Sandbag thrusters 20 step ups
Jumping pullups 20 burpees
20 bicycle crunches
LEVEL II 10 hip bridges
21-15-9
Sandbag thrusters LEVEL II
Pullups 5 rounds for time:
20 box jumps
LEVEL III 20 man on fire burpees
21-15-9 20 bicycle crunches
Sandbag thrusters 10 hip bridges
Pullups
LEVEL III
NOTES: Pullups can be done on any object, such as a tree 5 rounds for time:
branch or decking. Sandbags can be filled to any weight. 20 box jumps
20 man on fire burpees
20 V ups
10 full bridges
NOTES: Box jumps and step ups can be done on any object
(stair, step, wall, etc). Man on fire burpees are performed by
laterally rolling between burpees.
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100 (Text) Dtp:225 Page:101
WODs AT HOME
102 103 1
LEVEL I LEVEL I L
For time: Accumulate 1-minute in a headstand Pe
50-meter broad jump Accumulate 1-minute in an L sit pr
15 pushups Accumulate 1-minute in a plank 10
50-meter broad jump Accumulate 1-minute in side plank 20
15 situps Accumulate 1-minute in a handstand 30
50-meter broad jump (a
15 pushups LEVEL II
50-meter broad jump Accumulate 2 minutes in a headstand L
Accumulate 2 minutes in an L sit Pe
pr
LEVEL II Accumulate 2 minutes in a plank
10
For time: Accumulate 2 minutes in side plank
20
75-meter broad jump Accumulate 2 minutes in a handstand
30
20 pushups
(a
75-meter broad jump LEVEL III
20 situps Accumulate 3 minutes in a headstand
75-meter broad jump Accumulate 3 minutes in an L sit
L
20 bench dips Pe
Accumulate 3 minutes in a plank pr
75-meter broad jump Accumulate 3 minutes in side plank 10
Accumulate 3 minutes in a handstand 20
LEVEL III 30
For time: NOTES: Find a soft area to practice these skills. L sits can (a
100-meter broad jump be done from support or hanging. Side planks should be
alternated every 30 seconds.
25 pushups N
100-meter broad jump Th
25 situps th
100-meter broad jump W
25 bench dips
100-meter broad jump
NOTES: Reset between each broad jump rather than

bounding between. At level I and level II, do pushups from
knees. Bench dips can be done on any ledge.
[ 102 • 3 65 WOD s ]
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104 105
LEVEL I LEVEL I
Perform 6 pushups, then push wheelbarrow the 50 sandbag squats for time
prescribed distance EMOTM until failure to complete: EMOTM complete 5 shoulder to overhead
10-meters
20-meters
30-meters
LEVEL II
75 sandbag squats for time
(and so forth)
EMOTM complete 5 shoulder to overhead
LEVEL II LEVEL III

Perform 8 pushups, then push wheelbarrow the
prescribed distance EMOTM until failure to complete: 100 sandbag squats for time
10-meters EMOTM complete 5 shoulder to overhead
20-meters
NOTES: Sandbags should be loaded on back or shoulders.
30-meters
They can be filled to any weight. Shoulder to overhead can be
(and so forth) completed in any fashion.
LEVEL III
Perform 10 pushups, then push wheelbarrow the
prescribed distance EMOTM until failure to complete:
10-meters
20-meters
30-meters
n
(and so forth)
NOTES: The pushups are the prerequisite for every round.

The remaining time is to be used to push the wheelbarrow
the required distance and then rest for the next round.
Wheelbarrow can be loaded to any weight.
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WODs AT HOME
106 107 1
LEVEL I LEVEL I L
3 rounds for completion: 10-minute AMRAP: Fo
5 sandbag push press 10 lateral hurdle hops Ev
10 sandbag bent row 10 seat rolls co
15 sandbag front squat 10 lunges Ev
co
10-meter inchworm walk
Ev
LEVEL II co
4 rounds for completion: LEVEL II Ev
5 sandbag push press 15-minute AMRAP: co
10 sandbag bent row 15 lateral hurdle hops
15 sandbag front squat 15 seat rolls L
15 jump lunges Fo
LEVEL III 15-meter inchworm walk Ev
co
5 rounds for completion:
5 sandbag push press LEVEL III Ev
co
10 sandbag bent row 20-minute AMRAP: Ev
15 sandbag front squat 20 lateral hurdle hops co
20 seat rolls Ev
NOTES: Sandbags can be loaded to any weight. Bent rows 20 jump lunges co
should be performed with torso parallel to the ground and 20-meter handstand walk
knees slightly bent.
L
NOTES: Hurdle hops can be over imaginary hurdle if Fo
necessary, but are intended to be sideways jumps. Seat rolls Ev
begin and end on seat, passing through the top of pushup co
position. Inchworm walk is done with straight legs, walking Ev
hands out to full body extension and then walking feet co
forward to hands. Ev
co
Ev
co
N
fo
[ 10 4 • 3 65 WOD s ]
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108 109
LEVEL I LEVEL I
For time: 6-×-40-meter dash
Every 5 yards (4.5 m) for 100 yards (91.5 m), Rest 2 minutes between efforts
complete 5 burpees 3-×-max pushups
Every 5 yards (4.5 m) for 100 yards (91.5 m), Rest 2 minutes between efforts
complete 5 lunges
Every 5 yards (4.5 m) for 100 yards (91.5 m),
complete 5 pushups LEVEL II
Every (4.5 m) for 100 yards (91.5 m), 8-×-40-meter dash
complete 5 air squats Rest 2 minutes between efforts
4-×-max pushups
LEVEL II Rest 2 minutes between efforts
For time:
Every 5 yards (4.5 m) for
complete 5 burpees
100 yards (91.5 m), LEVEL III
10-×-40-meter dash
complete 5 jump lunges Rest 2 minutes between efforts
Every 5 yards (4.5 m) for 100 yards (91.5 m), 5-×-max pushups
complete 5 pushups Rest 2 minutes between efforts
complete 5 deck squats NOTES: For this workout, find a school or park that has a
football field or soccer pitch. All 40-meter dashes should be
finished before begining max effort pushups.
LEVEL III
For time:
s Every 5 yards (4.5 m) for 100 yards (91.5 m),
complete 5 burpees
complete 5 jump lunges
complete 5 clapping pushups
complete 5 deck squats
NOTES: For this workout, find a school or park that has a

football field or soccer pitch.
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WODs AT HOME
110 111 112 1
For time: 10-minute AMRAP: EMOTM; 10-minutes: Fo
6 to 1 sandbag clean and jerk Odd minutes complete AMRAP 1 wall walk 30
50-meter sandbag carry object squats 3 burpees
Even minutes run 200-meters 5 step ups L
LEVEL II 2
For time: LEVEL II LEVEL II 30
8 to 1 sandbag clean and jerk 15-minute AMRAP: EMOTM; 15-minutes:
Odd minutes complete AMRAP
50-meter sandbag carry
object squats
2 wall walks L
4 burpees 3
Even minutes run 200-meters
LEVEL III 6 box jumps 30
For time:
10 to 1 sandbag clean and jerk
20-minute AMRAP: do
50-meter sandbag carry EMOTM; 20-minutes:
Odd minutes complete AMRAP su
object squats 3 wall walks
NOTES: Sandbag can be filled to Even minutes run 200-meters 5 burpees
any weight. “6 to 1” means 6, 5, 4, 7 box jumps
3, 2, 1 repetitions.
NOTES: Object can be anything
over 50 pounds (22.5 kg) for men or NOTES: Wall walks should be done
over 30 pounds (13.5 kg) for women. to ability level, meaning get as close
Objects can be squatted in any to the wall as capable of safely. At
manner. Score for the workout is total level III, touch your chest to the wall.
number of squats. Ledges or stairs can be used for box
jumps and step ups.
[ 10 6 • 3 65 WOD s ]
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113 114
LEVEL I LEVEL I
For completion: 20-10-5 for time:
30 percent bodyweight carry up 400-meter hill Sandbag snatch
Burpees over sandbag
LEVEL II Single unders
30 percent bodyweight carry up 400-meter hill LEVEL II
20-15-10 for time:
LEVEL III Sandbag snatch
3 rounds for completion: Burpees over sandbag
30 percent bodyweight carry up 400-meter hill Double unders
NOTES: You can use sandbags to complete workout, but LEVEL III
do not have to. Any object that is 30 percent bodyweight will 30-20-10 for time:
suffice. Sandbag snatch
Burpees over sandbag
Double unders
e NOTES: Sandbag can be filled to any weight. Burpees

should include a 2-foot (61 cm) jump over a sandbag.
l.
x
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WODs AT HOME
115 116 1
LEVEL I LEVEL I L
For time: 3 rounds for time: 10
100-meter walking lunge :30 high knees Ev
300-meter run 50-meter sprint 10
100-meter bear crawl 10 burpees 10
300-meter run 50-meter sprint
100-meter crab walk 10 sandbag thrusters L
100-meter broad jump Ev
300-meter run LEVEL II 10
LEVEL II :30 high knees
For time: 75-meter sprint L
100-meter walking lunge 10 burpees 10
300-meter run 75-meter sprint Ev
100-meter bear crawl 10 sandbag thrusters 15
100-meter crab walk
300-meter run LEVEL III N
100-meter broad jump 5 rounds for time: th
300-meter run an
:30 high knees
100-meter sprint
LEVEL III 10 burpees
For time: 100-meter sprint
100-meter walking lunge 10 sandbag thrusters
300-meter run 100-meter sprint
100-meter bear crawl
300-meter run NOTES: This is a sprint-style workout. Burpees and
100-meter crab walk thrusters should be done unbroken and as quickly as
300-meter run possible. Sandbag can be filled to any weight.
100-meter broad jump
300-meter run
NOTES: Find a park, school, or track to complete this

workout. Pace should be slow and steady on the 100-meter
efforts. Focus on striding out the 300-meter runs.
[ 10 8 • 3 65 WOD s ]
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117 118
LEVEL I LEVEL I
100-meter bear crawl 2-minute AMRAP:
Every 10-meters complete 1 ring pullup
10 situps 2 hand release pushups
10 air squats 3 box jumps
Rest 1-minute, complete 3 rounds
LEVEL II
50-meter handstand walk LEVEL II
Every 10-meters complete 2-minute AMRAP:
10 situps 1 muscle up
10 deck squats 2 piked pushups
3 box jumps
LEVEL III Rest 1-minute, complete 4 rounds
Every 10-meters complete LEVEL III
15 situps 2-minute AMRAP:
15 deck squats 1 muscle up
2 strict handstand pushups
NOTES: The situps and squats are the built-in breaks for 3 box jumps
this workout. Handstand walking should be under control
Rest 1-minute, complete 5 rounds
and steady.
NOTES: This is a sprint, so move quickly between
exercises. At level II, kip the handstand pushups if
necessary. Stairs and ledges can be used for box jumps.
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WODs AT HOME
119 120 1
LEVEL I LEVEL I L
For time: 1-minute sandbag carry for max distance 2
10-meter shuttle Rest 1 minute 50
20-meter shuttle 2-minute sandbag carry for max distance 50
30-meter shuttle Rest 2 minutes 50
50-meter shuttle 10
60-meter shuttle
LEVEL II 10
1-minute sandbag carry for max distance
LEVEL II Rest 1 minute L
For time: 2-minute sandbag carry for max distance 2
10-meter shuttle Rest 2 minutes 75
30-meter shuttle
75
40-meter shuttle
50-meter shuttle LEVEL III 75
70-meter shuttle Rest 1 minute 10
80-meter shuttle 2-minute sandbag carry for max distance
Rest 2 minutes L
LEVEL III 4-minute sandbag carry for max distance 3
For time: 10
10-meter shuttle NOTES: Score for this workout is total distance traveled. 10
Sandbag can be loaded to any weight. 10
20-meter shuttle
30-meter shuttle 10
40-meter shuttle 10
50-meter shuttle 10
60-meter shuttle
70-meter shuttle N
80-meter shuttle pa
90-meter shuttle wi
100-meter shuttle an
ov
NOTES: This is a pure conditioning test. Find a football
field or track with markers for this workout. The 10-meter
shuttle is 5-meters out and 5 back; the 20-meter shuttle is
10-meters out, 10 back, etc.
[ 110 • 3 65 WOD s ]
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121 122
LEVEL I LEVEL I
2 rounds for time: E5MOTM; 20-minutes:
50-meter suitcase carry left arm 20-meter lateral shuffle
50-meter suitcase carry right arm 80-meter sprint
50-meter waiter’s walk left arm 20 pushups
50-meter waiter’s walk right arm
10 push press left arm LEVEL II
10 push press right arm E4MOTM; 20-minutes:
20-meter lateral shuffle
LEVEL II 80-meter sprint
2 rounds for time: 20 pushups
75-meter suitcase carry left arm
75-meter suitcase carry right arm LEVEL III
75-meter waiter’s walk left arm E2MOTM; 20-minutes:
75-meter waiter’s walk right arm 20-meter lateral shuffle
10 push press left arm 80-meter sprint
10 push press right arm 20 pushups
LEVEL III NOTES: At level I, perform 1 round of the workout every 5

3 rounds for time: minutes. At level II, perform 1 round of the workout every 4
100-meter suitcase carry left arm minutes. At level III, perform 1 round of the workout every
2 minutes. Lateral shuffle should alternate directions each
100-meter suitcase carry right arm
round.
100-meter waiter’s walk left arm
100-meter waiter’s walk right arm
10 push press left arm
10 push press right arm
NOTES: The same object, such as a kettlebell, dumbbell,

paint can, etc, should be used for all movements. Any weight
will work for all levels. Suitcase carry is a walk with one arm
and weight by side. Waiter’s walk is with one arm and weight
overhead.
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CHAPTER 2These are the most common moves you’ll fi nd throughout 365 WODs.
By mastering these basic movements, you can perform any workout in
WODs at the Gym
the book.
[ 11 2 • 3 65 WOD s ]
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This section is written for readers who can train with
a CrossFit box or in another functional fitness facility.
Many of the workouts include lifts that will require
Olympic barbells and bumper plates, climbing ropes,
kettlebells, medicine balls, and more. This is not to say
that the workouts can’t be adapted to a more traditional
gym setting, only that precautions must be taken with
the equipment when doing so. At level I, you will need
to be patient and spend most of the early workouts
practicing technique on the more difficult lifts. It will
not benefit you to rush into a level II or level III workout
until you have learned to do all the moves safely.
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WODs AT THE GYM
123 124 1
LEVEL I 95 pounds (43 LEVEL I L
21-15-9 kg)/65 pounds 10-minute AMRAP: 8
(29.5 kg) = This
Push ups 50-meter sled drag Ai
notation refers
Bent leg situps 10 ring rows Pu
to lift weight for
men and women, 10 burpees Si
LEVEL II respectively. Ro
21-15-9 LEVEL II
Push press (95 pounds [43 kg]/65 15-minute AMRAP: L
pounds [29.5 kg]) 50-meter sled drag 8
Straight leg situps 10 pullups Ai
20 burpees H
LEVEL III Do
21-15-9 LEVEL III Ro
Push press (135 pounds [61 kg]/95 pounds [43 kg]) 15-minute AMRAP:
Toes to bar 50-meter sled drag L
5 muscle ups 8
NOTES: This is a sprint-style workout. Attempt to do as
20 burpees Ai
much of it unbroken as possible.
H
NOTES: The weight of the sled is up to you. Do
Ro
N
or
in
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125 126
LEVEL I LEVEL I
8 Tabata intervals: 20-15-10
Airdyne for distance Ball slam
Pushups Ring rows
Single unders
Row for calories LEVEL II
30-20-10
LEVEL II Wall ball
8 Tabata intervals: Pullups
Airdyne for distance
Hand release pushups LEVEL III
Double unders 30-20-10
Row for calories Wall ball
Chest to bar pullups
LEVEL III
8 Tabata intervals: NOTES: Use a 20-pound (9 kg) medicine ball for men,
Airdyne for distance 14-pound (6.5 kg) medicine ball for women. Men aim for a
10-foot (3 m) target; women aim for a 9-foot (2.7 m) target.
Hand release pushups
Double unders
Row for calories
NOTES: Tabata means that you should give 80 percent effort

or higher for 20 seconds, then rest for 10 seconds. After eight
intervals of one exercise, move to the next without resting.
[ 11 5 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
127 128 1
LEVEL I LEVEL I L
For time: 4 rounds for time: 3
500-meter row 20 bodyweight walking lunges 7
30 single arm dumbbell swings 200-meter run 7
25-meter burpee broad jump 20-meter bear crawl 21
[1
LEVEL II LEVEL II
For time: 4 rounds for time: L
750-meter row 20 barbell walking lunges (45 pounds [20.5 kg]/35 3
30 dumbbell ground to overhead pounds [16 kg]) 3
25-meter burpee broad jump 100-meter barbell carry (45 pounds [20.5 kg]/35 21
pounds [16 kg])
LEVEL III L
For time: 3
1000-meter row
LEVEL III 7
50 dumbbell ground to overhead
20 barbell walking lunges (95 pounds [43 kg]/65 [2
25-meter burpee broad jump pounds [29.5 kg])
100-meter barbell carry (45 pounds [20.5 kg]/35 N
NOTES: At level I, do Russian-style swings (eye level). pounds [16 kg]) le
At level II and level III, touch the dumbbell to the ground 20-meter handstand walk Al
between repetitions. You may alternate arms whenever
po
you choose.
NOTES: Barbell should be on the back for walking lunges
and barbell carry. Handstand walk does not need to be
completed unbroken.
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129 130
LEVEL I LEVEL I
3 rounds for time: Back squat 3-×-5
7 jumping pullups Conventional deadlift 3-×-5
7 pushups Good morning 4-×-8
21 kettlebell swings (35 pounds [16 kg]/25 pounds Situp 4-×-8
[11.5 kg])
LEVEL II
LEVEL II Back squat 3-×-3
3 rounds for time: Conventional deadlift 7-×-1
3 muscle ups Back extension 4-×-8
21 kettlebell swings (55 pounds [25 kg]/35 pounds [16 kg]) Toes to bar 4-×-8
LEVEL III LEVEL III

3 rounds for time: Box squat 3-×-3
7 muscle ups Conventional deadlift 10-×-1
21 kettlebell swings (70 pounds [32 kg]/50 pounds Glute ham raise 4-×-8
[22.5 kg])
Strict toes to bar 4-×-8
NOTE: At level I, do Russian-style swings (eye level); At NOTES: All weights are determined by the strength of the
level II and level III, do American-style swings (overhead).
individual. The goal is to find the heaviest weight possible
All levels should do as much of the workout unbroken as
for the prescribed number of repetitions. However, do not
possible.
sacrifice technique for load. Glute ham raise is when the
athlete follows a back extension is followed with a leg curl.
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WODs AT THE GYM
131 132 1
LEVEL I LEVEL I L
Floor press 4-×-5 Hang power snatch 5-×-1 Sn
Rope climb to standing 5-×-3 Clean and Jerk technique 10 minutes practice H
Abmat situp 3-×-25 Front squat 3-×-5 Fr
Dead hang 3-×-max
LEVEL II L
LEVEL II Hang power snatch 5-×-1 1
Floor press 7-×-3 2 cleans + 1 jerk-×-5 H
Rope climb 5-×-1 Front squat 4-×-3 Fr
Abmat situp 3-×-25
Strict pullup 2-×-max LEVEL III L
Hang power snatch 5-×-1 2
LEVEL III 2 cleans + 1 jerk-×-5 H
Floor press 10-×-3 Front squat 4-×-3 Fr
Rope climb 5-×-1
GHD situp 3-×-25 NOTES: All weights are determined by the strength of the N
Strict pullup 3-×-max individual. The goal is to find the heaviest weight possible di
for the prescribed number of repetitions. However, do not st
NOTES: All weights are determined by the strength of the sacrifice technique for load.
individual. The goal is to find the heaviest weight possible for
the prescribed number of repetitions. However, do not sacrifice
technique for load. If athletes do not know how to climb rope
using a foot lock, use this section as practice.
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133 134
LEVEL I LEVEL I
Snatch 5-×-3 Barbell strict press 5-×-5
Hang clean and jerk 10 minutes practice Bent row 5-×-8
Front squat 3-×-5 Situp 3-×-20
Ring row 3-×-max reps
LEVEL II
1 snatch EMOTM 10 minutes at 75 percent 1RM LEVEL II
Hang clean and jerk + 20 second overhead hold-×-3 Barbell strict press 7-×-2
Front squat 4-×-4 Bent row 4-×-5
Strict knee to elbow 3-×-max reps
LEVEL III Strict chinup 3-×-max reps
2 snatch EMOTM 10 minutes at 85 percent 1RM
Hang clean and jerk + 20 second overhead hold-×-5 LEVEL III
Front squat 4-×-4 Barbell strict press 10-×-2
Bent row 5-×-5
NOTES: If you don't know your percentages, work up to a Strict toes to bar 3-×-max reps
difficult weight and operate there. Overhead holds should be Strict chinup 3-×-max reps
static. 1RM stands for one repetition maximum.
NOTES: All weights are determined by the strength of the
sacrifice technique for load.
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WODs AT THE GYM
135 136 1
LEVEL I LEVEL I L
Back squat 5-×-1 Floor press 5-×-3 10
Deadlift 5-×-5 Assisted chinup 5-×-5 1
Good morning 3-×-10 Pushup 3-×-10
400-meter sled drag Hollow rock 3-×-20 L
10
LEVEL II LEVEL II 1
Establish 1RM back squat Floor press 7-×-3
Deadlift 7-×-2 Chinup 7-×-7 L
Glute ham raise 3-×-8 Bar dip 3-×-10 10
400-meter heavy sled drag Hollow rock 3-×-30 1

Establish 1RM back squat Floor press 10-×-3 st
Deadlift 10-×-2 Weighted chinup 10-×-1 an
fo
Glute ham raise 4-×-8 Ring dip 3-×-10
a
400-meter heavy sled drag Hollow rock 3-×-40 10
NOTES: All weights are determined by the strength of the NOTES: All weights are determined by the strength of the
individual. The goal is to find the heaviest weight possible individual. The goal is to find the heaviest weight possible
for the prescribed number of repetitions. However, do not for the prescribed number of repetitions. However, do not
sacrifice technique for load. At level I, may use empty sled. sacrifice technique for load. At level I, assist chinups using a
At level II and level III, load the sled to a heavy weight. band or a box.
[ 1 2 0 • 3 65 WOD s ]
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137 138 139
10 to 1 ring rows Back squat 3-×-3 Bench press 5-×-5
1 to 10 kettlebell swings Overhead squat 10 minutes Ring row 3-×-10
practice Rope climb to standing 3-×-3
Sumo deadlift 4-×-5
LEVEL II Good morning 3-×-8
10 to 1 pullups LEVEL II
1 to 10 kettlebell snatch each arm Bench press 7-×-2
LEVEL II Chinup 5-×-5
Back squat 5-×-3
LEVEL III Overhead squat 3-×-10
Rope climb 3-×-1
10 to 1 muscle ups
Sumo deadlift 4-×-5
1 to 10 kettlebell snatch each arm
Good morning 3-×-8
LEVEL III
Bench press with chains 10-×-2
NOTES: At level I, do American- Weighted chinup with chains 5-×-5
style swings (overhead). At level II LEVEL III Rope climb 3-×-3
and level III, alternate arms every rep Back squat 7-×-3
for kettlebell snatch. 10 to 1 refers to Overhead squat 5-×-5 NOTES: All weights are determined
a descending repetition scheme from Sumo deadlift 6-×-5 by the strength of the individual. The
10 down to 1. goal is to find the heaviest weight
Weighted good morning 3-×-8
possible for the prescribed number of
NOTES: All weights are determined repetitions. However, do not sacrifice
by the strength of the individual. The technique for load. If chains ar e
a goal is to find the heaviest weight unavailable, complete lifts without
possible for the prescribed number of them.
repetitions. However, do not sacrifice
technique for load.
[ 1 2 1 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
140 141 142 1
Box squat 5-×-3 30 clean and jerks for time (95 Barbell strict press 3 reps EMOTM Sn
Conventional deadlift 5-×-5 pounds [43 kg]/65 pounds [29.5 kg]) 10 minutes H
Back extension 3-×-8 Bent row 3-×-5 Fr
Ring row 3-×-10 LEVEL II Wall walk 3-×-5
Ring row 3-×-10
30 clean and jerks for time (115
pounds [52 kg]/75 pounds [34 kg])
L
LEVEL II 1
Box squat 7-×-1 LEVEL II 80
Conventional deadlift 7-×-1 LEVEL III Barbell strict press 3 reps EMOTM H
30 clean and jerks for time (135 10 minutes Fr
Back extension 4-×-8
pounds [61 kg]/95 pounds [43 kg]) Bent row 4-×-5
Bent row 3-×-8
Handstand hold against wall 3-×-
NOTES: This is a sprint-style max time L
LEVEL III workout. At level I, attempt to make Ring pullup 3-×-10 1
90
Box squat 10-×-1 every rep perfect; At level II and level
III, focus on speed. H
Conventional deadlift with bands
10-×-1
LEVEL III Fr
Barbell strict press 3 reps EMOTM
Glute ham raise 4-×-8 10 minutes
Bent row 3-×-8 N
Bent row 6-×-5 pe
Strict handstand pushup 3-×-max a
NOTES: All weights are determined Ring pullup 3-×-10 th
by the strength of the individual. The
de
goal is to find the heaviest weight
NOTES: All weights are determined
technique for load.
technique for load.
[ 1 2 2 • 3 65 WOD s ]
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143 144 145
M Snatch 10 minutes practice Walking lunge 3-×-10 each leg 3 rounds for time:
Hang power clean and jerk 5-×-2 Pushup 3-×-10 400-meter run
Front squat 3-×-5 GHD situp 3-×-20 9 kettlebell swings (35 pounds
Rope climb to standing 5-×-3 [16 kg]/25 pounds [11.5 kg])
9 hang cleans (95 pounds
LEVEL II [43 kg]/65 pounds [29.5 kg])
1 snatch EMOTM; 10 minutes at LEVEL II
80 percent 1RM Weighted lunge 5-×-5 each leg
M Hang squat clean and jerk 7-×-2 Kneeling strict press 4-×-5
LEVEL II
Front squat 4-×-5 Abmat situp 3-×-20 3 rounds for time:
400-meter run
Rope climb 5-×-1
LEVEL III 15 kettlebell swings (55 pounds
[25 kg]/35 pounds [16 kg])
1 snatch EMOTM; 10 minutes at
90 percent 1RM
LEVEL III 15 hang cleans (135 pounds
Weighted lunge 5-×-5 each leg [61 kg]/95 pounds [43 kg])
Hang squat clean and jerk 10-×-2
Kneeling strict press 5-×-5
Front squat 5-×-5
M GHD situp 3-×-20 LEVEL III
Legless rope climb 5-×-1 3 rounds for time:
NOTES: If athletes don’t know their
percentages, they should work up to 400-meter run
x a heavy single and operate there for NOTES: All weights are determined 21 kettlebell swings (55 pounds
the snatches. The other weights are by the strength of the individual. The [25 kg]/35 pounds [16 kg])
determined by the strength of the lifter. goal is to find the heaviest weight 21 hang cleans (185 pounds
possible for the prescribed number of [84 kg]/115 pounds [52 kg])
d
e
technique for load. NOTES: Weights are intended to
of be heavy for the hang cleans so
e you will need to break up the sets
strategically. Time will be made up
on the runs and kettlebell swings.
At level I, do Russian-style swings
(eye level). At level II and level III, do
American-style swings (overhead).
[ 1 2 3 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
146 147 148 1
Barbell push press + 5 second 1-mile (1.6 km) Airdyne sprint for Close grip floor press 5-×-5 Ba
eccentric 5-×-2 time Dead hang from parallel bars 3 × :30 Ra
Dumbbell row 3-×-5 Front squat hold 3 × :20 Si
Wall walk 3-×-5 LEVEL II Pushup 5-×-8 Go
1-mile (1.6 km) Airdyne sprint for
LEVEL II time
LEVEL II L
Barbell push press + 5 second Close grip floor press 7-×-1 Ba
eccentric 7-×-2 LEVEL III Chinup from parallel bars 5-×-5 Ra
Dumbbell row 4-×-5 1-mile (1.6 km) Airdyne sprint for Front squat hold 3 × :20 Ab
Wall walk 3-×-7 time
Ring pushup 3-×-8 Si
LEVEL III NOTES: This is an all-out sprint. Do

not hold back. Upon completion, stay LEVEL III L
Barbell push press + 5 second
eccentric 10-×-2 on the bike and ride an easy 3-miles Close grip floor press 10-×-1 Ba
(4.8 km) to cool down. Weighted chinup from parallel bars Ra
Dumbbell row 5-×-5
8-×-3 GH
Wall walk 3-×-10
Front squat hold 3 × :30 Si
Ring pushup 5-×-8
by the strength of the individual. The N
goal is to find the heaviest weight NOTES: All weights are determined in
possible for the prescribed number of by the strength of the individual. The fo
repetitions. However, do not sacrifice goal is to find the heaviest weight sa
technique for load. “Eccentric” refers possible for the prescribed number of ju
to the lowering of the bar to the repetitions. However, do not sacrifice el
chest. technique for load. If parallel bars are of
unavailable, use a standard pullup
bar.
[ 1 24 • 3 65 WOD s ]
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149 150
LEVEL I LEVEL I
Back squat 5-×-4 21-15-9 for time:
30 Rack pull deadlift 3-×-3 Pushup
Situp 3-×-20 Hang clean (95 pounds [43 kg]/65 pounds [29.5 kg])
Good morning 3-×-10
LEVEL II
LEVEL II 21-15-9 for time:
Back squat 7-×-2 Hand release pushup
Rack pull deadlift 4-×-3 Hang clean (115 pounds [52 kg]/75 pounds [34 kg])
Abmat situp 3-×-20
Single leg good morning 3-×-10 LEVEL III
21-15-9 for time:
LEVEL III Handstand pushup
Back squat 10-×-2 Hang clean (135 pounds [61 kg]/95 pounds [43 kg])
rs Rack pull deadlift 5-×-3
GHD situp 3-×-20 NOTES: This is a sprint-style workout. Attempt to complete
Single leg Romanian deadlift 3-×-10 as much of the workout unbroken as possible. Handstand
pushups may be kipped if necessary.
d individual. The goal is to find the heaviest weight possible
e for the prescribed number of repetitions. However, do not
sacrifice technique for load. Rack pull deadlifts should begin
of just below the knees with the bar supported on a rack or
e elevated surface. Romanian deadlift is a straight leg version
re of the deadlift.
[ 1 2 5 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
151 152 ( HOPE ) 1
LEVEL I LEVEL I L
Hang snatch 5-×-3 1-minute each exercise for max repetitions: Fr
Clean technique 10 minutes practice Burpees Su
Front squat 3-×-5 Power snatches (75 pounds [34 kg]/55 pounds [25 kg]) Go
Box jumps Bi
LEVEL II Thrusters (75 pounds [34 kg]/55 pounds [25 kg])
Hang snatch 7-×-3 Jumping pullups L
1 clean EMOTM 10 minutes at 80 percent 1RM Fr
Front squat 4-×-5 LEVEL II Su
1-minute each exercise for max repetitions: Ba
LEVEL III Burpees La
Hang snatch 10-×-3 Power snatches (75 pounds [34 kg]/55 pounds [25 kg])
1 clean every :30 at 90 percent 1RM for 10 minutes Box jumps L
Front squat 6-×-5 Thrusters (75 pounds [34 kg]/55 pounds [25 kg]) Fr
Chest to bar pullups Su
NOTES: All weights are determined by the strength of the 1-minute rest Ba
individual. The goal is to find the heaviest weight possible Complete 2 rounds La
sacrifice technique for load. If an athlete doesn’t know
percentages, work to a heavy single clean and operate there LEVEL III N
1-minute each exercise for max repetitions: by
for the duration of the workout. go
Burpees
po
Power snatches (75 pounds [34 kg]/55 pounds [25 kg]) re
Box jumps te
Thrusters (75 pounds [34 kg]/55 pounds [25 kg]) ar
Chest to bar pullups th
1-minute rest gr
Complete 3 rounds
NOTES: This is a popular benchmark workout known as

“Hope.”
"Hope." The
Thegoal
goalisisto
toaccumulate
accumulateas
asmany
manyrepetitions
repetitionsas
as
possible over 3 rounds of the workout.
[ 1 2 6 • 3 65 WOD s ]
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42371 - 365 Wods_112-159.indd 126 6/3/15 5:08 pm 42371 - 365
153 154 155
Front squat 4-×-5 Push press 5-×-5 30 miles (48 km) on stationary
Sumo deadlift 4-×-5 Ring row 3-×-10 bike for time
) Good morning 4-×-8 Pushup 3-×-max
Bicycle crunch 3-×-20 Hollow rock 3-×-20 LEVEL II
30 miles (48 km) on stationary
bike for time
LEVEL II LEVEL II
Front squat 7-×-1 Push press 7-×-2
Sumo deadlift 7-×-3 Seated row 4-×-10 LEVEL III
Barbell good morning 3-×-8 Bar dip 4-×-max 30 miles (48 km) on stationary
bike for time
Lateral toes to bar 3-×-10 Abmat situp 3-×-20
) NOTE: This is aerobic training, so
LEVEL III LEVEL III the pace should be slow and steady.
Front squat 10-×-1 Push press 10-×-2
Sumo deadlift 10-×-3 Sled row 5-×-25-meters
Barbell good morning 4-×-8 Ring dip 5-×-max
Lateral toes to bar 4-×-10 GHD situp 3-×-20
NOTES: All weights are determined NOTES: All weights are determined
by the strength of the individual. The by the strength of the individual. The
goal is to find the heaviest weight goal is to find the heaviest weight
possible for the prescribed number of possible for the prescribed number of
) repetitions. However, do not sacrifice repetitions. However, do not sacrifice
technique for load. Lateral toes to bar technique for load. Sled rows should
are like standard toes to bar except be done facing the sled, rowing the
the toes contact the bar outside the weight toward the body, then backing
grip on alternating sides. up to repeat.
[ 1 2 7 • WOD s AT T H E G Y M ]
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3/15 5:08 pm 42371 - 365 Wods_112-159.indd 127 17/2/15 9:10 am
WODs AT THE GYM
156 157 158 1
Squat snatch 3-×-3 15-10-5 for time: Box squat 4-×-5 Fl
Power clean 10 minutes practice Overhead squat (45 pounds [20.5 Deficit deadlift 3-×-5 Be
Front squat 3-×-3 kg]/35 pounds [16 kg]) Sled pull 100-meters St
Burpee over bar
LEVEL II LEVEL II L
1 squat snatch EMOTM 10 LEVEL II Box squat 3-×-3, 3-×-2, 3-×-1 Fl
minutes at 80 percent 1RM 21-15-9 for time: Deficit deadlift 4-×-5 Se
Power clean 7-×-1 Overhead squat (75 pounds [34 Sled pull 200-meters Bo
Front squat 5-×-3 kg]/55 pounds [25 kg])
Burpee over bar
LEVEL III L
LEVEL III Box squat 3-×-3, 3-×-2, 3-×-1 Fl
1 squat snatch every :30 at 90 LEVEL III Deficit deadlift 5-×-5 Se
percent 1RM for 10 minutes 21-15-9 for time: Sled pull 400-meters Bo
Power clean 10-×-1 Overhead squat (95 pounds [43
Front squat 8-×-3 kg]/65 pounds [29.5 kg])
NOTES: All weights are determined N
Burpee over bar
by the strength of the individual. The by
NOTES: If you don't know your goal is to find the heaviest weight go
percentages, work up to a heavy NOTES: This is a sprint. Attempt to possible for the prescribed number of po
single, then perform snatches there. complete all sets unbroken. At level repetitions. However, do not sacrifice of
All other weights are determined by I, focus on form and depth during technique for load. Deficit deadlifts are sa
the strength of the individual. The overhead squats especially. performed by elevating the feet on a dr
goal is to find the heaviest weight block while the weight remains on the av
possible for the prescribed number of ground. This increases the distance the wi
repetitions. However, do not sacrifice bar is pulled during the lift.
technique for load.
[ 1 2 8 • 3 65 WOD s ]
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159 160 ( DT ) 161
Floor press 5-×-5 3 rounds for time at 95 pounds Snatch 10 minutes practice
Bent row 3-×-10 (43 kg)/65 pounds (29.5 kg) Hang clean 3-×-5
Step ups 3-×-10 each leg 12 deadlifts
9 hang cleans
6 jerks
LEVEL II
LEVEL II Establish 1RM snatch
Floor press 7-×-2 Hang clean 4-×-5
Seated anchor drag 3-×-50 feet LEVEL II
4 rounds for time at 135 pounds
Box jump 3-×-15
(61 kg)/95 pounds (43 kg) LEVEL III
12 deadlifts Establish 1RM snatch
LEVEL III 9 hang cleans Hang clean 5-×-5
Floor press 10-×-2 6 jerks
Seated anchor drag 3-×-50 feet NOTES: This is a strength test.
Box jump 3-×-20 Use as many reps as necessary to
LEVEL III establish the heaviest snatch you can
d NOTES: All weights are determined 5 rounds for time at 155 pounds perform successfully.
(70.5 kg)/105 pounds (47.5 kg)
12 deadlifts
possible for the prescribed number 9 hang cleans
of repetitions. However, do not 6 jerks
re sacrifice technique for load. Anchor
drag is possible only if you a rope is NOTES: This is a popular hero
available. If not, complete workout workout known as “DT.” It is a
he with bent rows. medium weight lifting complex
intended to be done quickly. Attempt
to do each round unbroken if
possible.
[ 1 2 9 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
162 163 164 1
EMOTM; 5-minutes: EMOTM; 10-minutes: 5-×-1 of press complex: Ba
3 rope climbs to standing 5 ring rows 1 strict press + 2 push presses + De
10 air squats 10 step ups 3 jerks Go
Bent row 3-×-6 Pl
Waiter’s walk 1-×-100 each arm
LEVEL II LEVEL II
EMOTM; 5-minutes: EMOTM; 10-minutes: L
1 rope climb 5 pullups LEVEL II 5
7 overhead squats (75 pounds [34 10 box jumps 7-×-1 of press complex: at
kg]/55 pounds [25 kg]) 1 strict press + 2 push press + 3 De
jerk Go
LEVEL III Bent row 4-×-6
LEVEL III EMOTM; 15-minutes: Waiter’s walk 1-×-100 each arm
Pl
EMOTM; 5-minutes: 5 chest to bar pullups
1 rope climb 10 box jumps L
10 overhead squats (95 pounds LEVEL III 5
[43 kg]/65 pounds [29.5 kg]) 10-×-1 of press complex: at
NOTES: This is a skill test. Perform
each set quickly to allow enough time 1 strict press + 2 push press + 3 De
NOTES: This is a skill test. Complete to rest before the next minute. If a
jerk Gl
each round quickly to allow enough round is failed, rest the next minute, Bent row 5-×-6 W
time to rest before the next minute. and then resume the workout. Waiter’s walk 2-×-100 each arm
N
NOTES: All weights are determined pe
by the strength of the individual. The we
goal is to find the heaviest weight th
possible for the prescribed number of do
repetitions. However, do not sacrifice ov
technique for load. te
co
[ 13 0 • 3 65 WOD s ]
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165 166 167
Back squat 5-×-5 10-minute Airdyne for max 3-×-1 of the snatch complex:
Deadlift 3-×-5 distance 3 snatch deadlift, 2 power snatch,
Good morning 3-×-8 1 hang snatch
Plank 2-×-max time LEVEL II 3-×-1 of the clean complex:
10-minute Airdyne for max 1 deadlift, 1 hang power clean, 1
distance squat clean, 1 jerk
LEVEL II
5 back squat EMOTM 10 minutes
at 70 percent 1RM LEVEL III LEVEL II
Deadlift 4-×-5 10-minute Airdyne for max 5-×-1 of the snatch complex:
Good morning 3-×-10 distance 3 snatch deadlift, 2 power snatch,
1 hang squat snatch
Plank 3-×-max time
NOTES: This is an endurance test. 5-×-1 of the clean complex:
The goal is to find a workable pace 1 deadlift, 1 hang power clean, 1
LEVEL III that is as near to maximum effort as squat clean, 1 jerk
5 back squat EMOTM 10 minutes possible without causing the body
at 70 percent 1RM
3 Deadlift with bands 5-×-5
to fail.
LEVEL III
Glute ham raise 3-×-8 7-×-1 of the snatch complex:
Weighted plank 3-×-max time 3 snatch deadlift, 2 power snatch,
1 hang squat snatch
7-×-1 of the clean complex:
NOTES: If athletes don’t know
d percentages, work up to a medium 1 deadlift, 1 hang power clean, 1
squat clean, 1 jerk
e weight for 5 back squats and complete
the workout there. Deadlifts should be
of done with large rubber bands draped NOTES: All weights are determined
e over the bar to provide additional by the strength of the individual. The
tension. If no bands are available, goal is to find the heaviest weight
complete workout without them. possible for the prescribed number of
technique for load.
[ 13 1 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
168 ( FILTHY FIFTY ) 1
LEVEL I LEVEL III L
For time: For time: 5
30 step ups 50 box jumps 5
30 jumping pullups 50 jumping pullups 90
30 kettlebell swings (35 pounds [16 kg]) 50 kettlebell swings (35 pounds [16 kg])
30 walking lunges 50 walking lunges L
30 push presses (45 pounds [20.5 kg]) 50 push presses (45 pounds [20.5 kg]) 5
30 situps 50 knees to elbows 5
30 good mornings 50 back extensions 30
30 ball slams 50 wall balls
30 burpees 50 burpees
90 single unders 50 double unders
L
5
5
LEVEL II NOTES: This is a popular benchmark known as the “Filthy
Fifty.” The pace for this workout should be moderate and 30
For time: consistent. Medicine balls should weigh 20 pounds (9 kg) for
40 box jumps men and 14 pounds (6.5 kg) for women, with a 10-foot (3 N
40 jumping pullups m) and 9-foot (2.7 m) target, respectively. tim
40 kettlebell swings (35 pounds [16 kg]) qu
40 walking lunges
40 push presses (45 pounds [20.5 kg])
40 knees to elbows
40 back extensions
40 wall balls
40 burpees
40 double unders
[ 132 • 3 65 WOD s ]
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169 170 171
5 rounds for completion: Strict press 3-×-5 Back squat 5-×-3
5 kettlebell windmills each side Push press 3-×-5 Sumo deadlift rack pull 3-×-5
90 single unders GHD situp 3-×-25 Weighted hip extension 3-×-10
Thick bar curl 3-×-10 Dumbbell row 3-×-10 each arm
LEVEL II
5 rounds for completion: LEVEL II LEVEL II
5 kettlebell windmills each side 3 strict presses EMOTM 5 minutes 3 back squats EMOTM 10 minutes
30 double unders at 70 percent 1RM at 70 percent 1RM
3 push presses EMOTM 5 minutes Sumo deadlift rack pull 4-×-2
at 1RM strict press Weighted hip extension 3-×-10
LEVEL III Abmat situp 3-×-25 Dumbbell row 3-×-10 each arm
5 rounds for completion: Thick bar curl 3-×-10
5 kettlebell windmills each side
y
30 double unders LEVEL III
LEVEL III 3 back squats EMOTM 15 minutes
or 5 strict presses EMOTM 5 minutes at 80 percent 1RM
NOTES: This is a skill test with no at 70 percent 1RM
time component. Focus should be on Sumo deadlift rack pull 6-×-2
5 push presses EMOTM 5 minutes Weighted hip extension 3-×-10
quality of reps rather than speed. at 1RM strict press
Dumbbell row 3-×-10 each arm
GHD situp 3-×-25
Thick bar curl 3-×-10 NOTES: If you don't know your
percentages, work up to a moderately
NOTES: If you don't know your heavy triple and complete the workout
percentages, work up to a tough 5 there. Rack pulls should be taken from
rep strict press and complete the just below the knee by placing the bar
strict portion of the workout there. in a rack or on an elevation.
From that weight, add 30 percent
and complete the push press portion
of the workout.
[ 13 3 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
172 173 174 1
10 rounds for time: 15 minutes snatch practice EMOTM; 10-minutes: Fo
5 jumping pullups Front squat 1-×-20 1 deadlift 50
10 pushups 1 hang clean 25
15 air squats LEVEL II 1 squat clean 25
15-minutes to complete as much 1 jerk
LEVEL II of the snatch ladder as possible: L
10 rounds for time: 10 snatches at 60 percent 1RM LEVEL II Fo
5 pullups 10 snatches at 70 percent1RM EMOTM; 10-minutes: 50
10 ring pushups 10 snatches at 80 percent 1RM 1 deadlift 25
15 air squats 10 snatches at 90 percent 1RM 1 hang clean 25
Front squat 1-×-20 1 squat clean
LEVEL III 1 jerk L
10 rounds for time: LEVEL III Fo
5 chest to bar pullups 15-minutes to complete as much LEVEL III 50
10 ring pushups of the snatch ladder as possible: EMOTM; 10-minutes: 25
15 pistol squats 10 snatches at 60 percent 1RM 1 deadlift 25
10 snatches at 70 percent1RM 1 hang clean
NOTES: This is an endurance-style 10 snatches at 80 percent 1RM 1 squat clean N
workout, so You will need to know 10 snatches at 90 percent 1RM 1 jerk co
what size sets they are capable of. Front squat 1-×-20 to
The ultimate goal is to do all sets NOTES: All weights are determined do
unbroken. NOTES: If you don't know your by the strength of the individual. The
percentages, use 10 minutes to goal is to find the heaviest weight
establish a 1RM snatch and base all possible for the prescribed number of
weights off of that. repetitions. However, do not sacrifice
technique for load. All movements
should be completed without
dropping the bar.
[ 13 4 • 3 65 WOD s ]
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175 176 177
For time: Back squat 5-×-5 Clean 5-×-3
50 floor presses at ½ bodyweight Deadlift 3-×-5 Front squat 3-×-6
25 push presses at ½ bodyweight Back extension 3-×-10
25 push jerks at ½ bodyweight Ring row 3-×-10 LEVEL II
For time:
LEVEL II LEVEL II 10 cleans at 60 percent 1RM
For time: 1 back squat EMOTM 20 minutes 10 cleans at 70 percent 1RM
50 floor presses at ¾ bodyweight at 80 percent 1RM 10 cleans at 80 percent 1RM
25 push presses at ¾ bodyweight Deadlift 5-×-2 for speed 10 cleans at 90 percent 1RM
25 push jerks at ¾ bodyweight Back extension 3-×-10 Front squats 3-×-6
Bent row 3-×-10
LEVEL III LEVEL III

For time: LEVEL III For time:
50 floor presses at bodyweight 1 back squat EMOTM 20 minutes 10 cleans at 60 percent 1RM
at 90 percent 1RM
25 push presses at bodyweight 10 cleans at 70 percent 1RM
Deadlift 7-×-2 for speed
25 push jerks at bodyweight 10 cleans at 80 percent 1RM
Glute ham raise 4-×-10
10 cleans at 90 percent 1RM
Bent row 4-×-10
NOTES: If you are unable to Front squat 4-×-6
complete the workout as written due
to strength/bodyweight ratio, scale NOTES: If you don't know your
percentages, work to a heavy single NOTES: If you don't know your
d down the weight until doable. percentages, use 10 minutes to
and complete workout there. All
e other weights are determined by establish a 1RM clean and base all
the strength of the individual. The weights off of that.
of goal is to find the heaviest weight
e possible for the prescribed number of
technique for load.
[ 13 5 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
178 179 180 1
For time: Complete 5 rounds of the EMOTM; 10-minutes: Co
Row 2000-meters snatch complex: 5 jumping pullups cl
50 jumping pullups 1 snatch deadlift 10 hollow rocks 1
50 pushups 1 hang power snatch 1
50 step ups 1 squat snatch
LEVEL II 1
1
Row 2000-meters EMOTM; 10-minutes:
LEVEL II 1 bar muscle ups
LEVEL II Complete 7 rounds of the 15 hollow rocks L
For time: snatch complex: Co
1 snatch deadlift cl
Row 2000-meters
1 hang power snatch
LEVEL III 1
50 pullups EMOTM; 10-minutes:
50 bar dips 1 squat snatch 1
3 bar muscle ups
50 box jumps 1
20 hollow rocks
Row 2000-meters LEVEL III 1
Complete 10 rounds of the NOTES: This is a skill test. You will
LEVEL III snatch complex: need to finish each round quickly to L
1 snatch deadlift allow for enough time to rest before Co
For time:
1 hang power snatch the next minute. cl
Row 2000-meters
1 squat snatch 1
75 pullups
1
75 ring dips
NOTES: All weights are determined 1
75 box jumps by the strength of the individual. The 1
Row 2000-meters goal is to find the heaviest weight
possible for the prescribed number of N
NOTES: This is a high-volume repetitions. However, do not sacrifice by
workout, so don’t go out too fast. The technique for load. Do not drop the go
bodyweight movements are going to bar between exercises. po
need to be broken into smaller sets,
re
based on ability level. The goal is to
te
keep rest periods short.
ba
[ 13 6 • 3 65 WOD s ]
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181 182 183
Complete 5 rounds of the 10-minute AMRAP: 10-minute AMRAP:
clean complex: 5 floor presses at ½ bodyweight 5 push presses at ½ bodyweight
1 deadlift 15 pushups 10 hand release pushups
1 hang power clean
1
1
squat clean
jerk
LEVEL II LEVEL II
10-minute AMRAP: 10-minute AMRAP:
5 floor presses at bodyweight 5 push presses at ¾ bodyweight
LEVEL II 15 pushups 10 piked pushups
Complete 7 rounds of the
clean complex:
1 deadlift
LEVEL III LEVEL III
1 hang power clean
5 floor presses at 1¼ bodyweight 5 push presses at bodyweight
1 squat clean
15 pushups 10 handstand pushups
1 jerk
ll NOTES: If you are unable to NOTES: If you are unable to
LEVEL III complete the workout due to complete the workout due to
Complete 10 rounds of the strength/bodyweight ratio, scale strength/bodyweight ratio, scale
clean complex: weight down until it is doable. weight down until it is doable.
1 deadlift
1 hang power clean
1 squat clean
1 jerk

technique for load. Do not drop the
bar between exercises.
[ 13 7 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
184 185 186 1
10-minute AMRAP: Back squat 3-×-5 2 rounds for time: 10
5 jerks at ½ bodyweight Conventional deadlift 3-×-3 400-meter run po
5 jumping pullups Barbell good morning 3-×-12 21 wall balls 1
Bent row 3-×-12 15 jumping pullups 1
LEVEL II 9 pushups 1
10-minute AMRAP: LEVEL II 1
5 jerks at ¾ bodyweight Back squat with chains 4-×-5 LEVEL II
5 chest to bar pullups Sumo deadlift 4-×-3 3 rounds for time: L
Barbell good morning 3-×-12 400-meter run 10
[4
LEVEL III Bent row 3-×-12 21 wall balls
1
10-minute AMRAP: 15 pullups
1
5 jerks at 1¼ bodyweight LEVEL III 9 piked pushups
1
5 muscle ups Box squat with chains 5-×-5
1
Stone deadlift 5-×-3 LEVEL III
NOTES: If you are unable to Barbell good morning 3-×-12 3 rounds for time:
complete workout due to strength/ Bent row 3-×-12 400-meter run L
bodyweight ratio, scale weight down 21 wall balls 10
until it is doable. NOTES: All weights are determined [5
15 chest to bar pullups
by the strength of the individual. The 1
9 handstand pushups from deficit
goal is to find the heaviest weight 1
possible for the prescribed number 1
NOTES: Medicine balls should be
of repetitions. However, do not 1
20 pounds (9 kg) for men and 14
sacrifice technique for load. If chains
pounds (6.5 kg) for women, with
are unavailable, complete workout N
10-foot (3 m) and 9-foot (2.7 m)
without. Any stone will work for the ov
targets, respectively. Handstand
deadlifts. fo
pushup deficit can be created using
parallettes or blocks.
[ 13 8 • 3 65 WOD s ]
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187 188 (Diane) 189
10 rounds for completion (55 21-15-9 for time: Back squat 3-×-5
pounds [25 kg]/35 pounds [16 kg]): Deadlifts (135 pounds [61 kg]/95 Deadlift 5-×-2
1 power snatch pounds [43 kg]) Good morning 3-×-10
1 snatch balance Hand release pushups Farmer’s Carry-3-×-50-meters
1 oh squat slow walk
1 full snatch LEVEL II
21-15-9 for time: LEVEL II
LEVEL II Deadlifts (185 pounds [84 kg]/125 Back squat 4-×-5 with :03 pause
at bottom
pounds [56.5 kg])
10 rounds for time (95 pounds
[43 kg]/65 pounds [29.5 kg]): Piked pushups Deadlift 7-×-2
1 power snatch Barbell good morning 3-×-10
1 snatch balance LEVEL III Farmer’s Carry-3-×-50-meters
slow walk
1 oh squat 21-15-9 for time:
1 full snatch Deadlifts (225 pounds [102
kg]/155 pounds [70.5 kg]) LEVEL III
Back squat 5-×-5 with :03 pause
LEVEL III Handstand pushups
at bottom
10 rounds for time (115 pounds Deadlift 10-×-2
NOTES: This is a popular
[52 kg]/75 pounds [34 kg]): Barbell good morning 3-×-10
benchmark workout known as
1 power snatch
t “Diane.” It is a sprint-style workout Farmer’s Carry-3-×-50-meters
1 snatch balance for those who can do handstand slow walk
1 oh squat pushups easily. For those who
1 full snatch struggle, it is more paced and NOTES: All weights are determined
calculated. Kipping is allowed. by the strength of the individual. The
NOTES: At level I, focus on quality goal is to find the heaviest weight
over speed. At level II and level III, possible for the prescribed number of
focus on efficiency and speed. repetitions. However, do not sacrifice
technique for load.
[ 13 9 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
190 191 192 1
Every 2 minutes for 10 minutes 3-minute AMRAP single unders Establish 1RM snatch Fo
complete: 3-minute AMRAP power snatches Establish 1RM clean and jerk 30
3 strict presses [2
6 push presses 30
Situp 4-×-10
LEVEL II LEVEL II [2
4-minute AMRAP double unders Establish 1RM snatch
Overhead hold for max time
4-minute AMRAP squat snatches Establish 1RM clean and jerk
(45 pounds [20.5 kg]/35 pounds
[16 kg]) (95 pounds [43 kg]/65 pounds L
[29.5 kg]) Fo
LEVEL III 30
LEVEL II LEVEL III Establish 1RM snatch [4
Every 2 minutes for 14 minutes Establish 1RM clean and jerk 30
complete: 5-minute AMRAP double unders [4
3 strict press 5-minute AMRAP squat snatches NOTES: This is a strength test.
(95 pounds [43 kg]/65 pounds
6 push press [29.5 kg]) Use as many attempts as they feel
necessary to establish their 1RMs.
L
GHD situp 3-×-15 Fo
Overhead hold for max time NOTES: Do not rest between 30
(95 pounds [43 kg]/65 pounds exercises. The goal of this workout [6
[29.5 kg]) is to maintain good technique while 30
tired. Score is total reps completed. [6
LEVEL III
Every 2 minutes for 20 minutes N
complete: tw
3 strict press “I
6 push press at
GHD situp 4-×-20 pe
fo
Overhead hold for max time (115
pounds [52 kg]/75 pounds [34 kg]) ho

technique for load.
[ 14 0 • 3 65 WOD s ]
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193 (Isabel/Grace) 194 195
For completion: For time: Accumulate 3 minutes in the
30 snatches (55 pounds 30 ring rows bottom of an overhead squat
[25 kg]/35 pounds [16 kg]) 30 jumping pullups Accumulate 3 minutes in the
30 clean and jerks (55 pounds bottom of a front squat
30 pushups
[25 kg]/35 pounds [16 kg])
LEVEL II LEVEL II
LEVEL II For time:
Accumulate 4 minutes in the
For time: bottom of an overhead squat
30 ring dips Accumulate 4 minutes in the
30 snatches (95 pounds
[43 kg]/65 pounds [29.5 kg]) 30 chest to bar pullups bottom of a front squat
30 clean and jerks (95 pounds 30 piked pushups
[43 kg]/65 pounds [29.5 kg]) LEVEL III
LEVEL III Accumulate 5 minutes in the
LEVEL III For time: bottom of an overhead squat
For time: 30 ring muscle ups Accumulate 5 minutes in the
bottom of a front squat
30 snatches (135 pounds 30 bar muscle ups
[61 kg]/95 pounds [43 kg]) 30 handstand pushups NOTES: All weights are determined
30 clean and jerks (135 pounds
[61 kg]/95 pounds [43 kg]) by the strength of the individual.
NOTES: This is a high-volume Weights do not need to be heavy
muscular endurance workout. You will here, since the goal is positioning
NOTES: This is a combination of need to know when to break up the and flexibility. This is a great way to
two popular benchmarks known as sets and how long to rest. improve comfort at the bottom of a
“Isabel” and “Grace.” At level I,
squat. Time may be accumulated in
attempt to perform all movements
as many intervals as needed.
perfectly. At level II and level III,
focus on efficiency and strategy for
how often to break up the sets.
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WODs AT THE GYM
196 197 198 1
EMOTM 20 minutes for form: Bench press 3-×-5 with pause For completion: 20
Odd minutes: 5 deadlifts Romanian deadlift + bent row 3-×- 15 snatches at 60 percent 1RM Fr
Even minutes: 5 hang cleans 6 12 snatches at 70 percent 1RM
200-meter overhead carry
(45 pounds [20.5 kg]/35 pounds
9 snatch at 80 percent 1RM L
LEVEL II [16 kg]) 6 snatch at 90 percent 1RM 25
EMOTM; 14 minutes: 3 snatch at 100 percent 1RM Fr
Odd minutes: 5 deadlifts at 70 LEVEL II
percent 1RM Bench press 4-×-5 with pause LEVEL II L
Even minutes: 5 hang cleans at 70 Romanian deadlift + bent row 4-×- For time with 20-minute cap: 30
percent 1RM 6 15 snatches at 60 percent 1RM Fr
400-meter overhead carry 12 snatches at 70 percent 1RM
LEVEL III (95 pounds [43 kg]/65 pounds 9 snatches at 80 percent 1RM N
EMOTM; 20-minutes: [29.5 kg]) 6 snatches at 90 percent 1RM ar
Odd minutes: 5 deadlifts at 70 3 snatch at 100 percent 1RM he
percent 1RM LEVEL III
Even minutes: 5 hang cleans at 70
percent 1RM
Bench press 5-×-5 with pause LEVEL III
Romanian deadlift + bent row 6-×-6 For time with 15-minute cap:
400-meter overhead carry 15 snatches at 60 percent 1RM
NOTES: If you don't know your 115 pounds [52 kg]/75 pounds
percentages, work up to a moderately [34 kg]) 12 snatches at 70 percent 1RM
heavy 5 reps for deadlift and 9 snatches at 80 percent 1RM
complete the deadlift portion there. NOTES: All weights are determined 6 snatches at 90 percent 1RM
Do the same for hang cleans. by the strength of the individual. The 3 snatches at 100 percent 1RM
possible for the prescribed number of NOTES: If you don't know your
repetitions. However, do not sacrifice percentages, use 10 minutes to
technique for load. establish a 1RM snatch and base all
weights off that number.
[ 142 • 3 65 WOD s ]
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199 200
LEVEL I LEVEL I
20 perfect hang clean and jerks For completion:
Front squat 3-×-10 15 cleans at 60 percent 1RM
LEVEL II 9 cleans at 80 percent 1RM
25 perfect hang clean and jerks 6 cleans at 90 percent 1RM
LEVEL III LEVEL II

30 perfect hang clean and jerks For time with 20-minute cap:
NOTES: Use any weight for clean and jerks because they 9 cleans at 80 percent 1RM
are strictly for form. Front squats should be built up to the 6 cleans at 90 percent 1RM
heaviest possible for 10 reps. 3 cleans at 100 percent 1RM
LEVEL III
For time with 15-minute cap:
NOTES: If you don't know your percentages, use 10

minutes to establish 1RM clean and base all weights off that
l number.
[ 14 3 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
201 202 2
LEVEL I LEVEL I L
20 perfect snatches Compete 5 rounds of the complex: 3
Overhead squat 3-×-10 1 strict press Ac
3 push presses fro
3
LEVEL II 5 split jerk
30 perfect snatches Pushups 5-×-max
Overhead squat 4-×-10 Situps 3-×-20 L
200-meter waiter’s walk each arm 4
Ac
LEVEL III fro
30 perfect snatches LEVEL II 4
Overhead squat 5-×-10 Compete 7 rounds of the complex:
1 strict press
NOTES: Use any weight for snatches. Only form matters. 3 push presses L
Overhead squats should be loaded increasingly until heaviest 5 split jerk 5
weight for 10 reps is reached. Bar dips 5-×-max Ac
fro
Abmat situps 3-×-20
5
300-meter waiter’s walk each arm
N
LEVEL III ho
Compete 10 rounds of the complex:
1 strict press
3 push presses
5 split jerk
Ring dips 5-×-max
GHD situps 3-×-20
400-meter waiter’s walk each arm

sacrifice technique for load.
[ 14 4 • 3 65 WOD s ]
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203 204 205
3 minutes max single unders 10 rounds for time: Floor press 3-×-6
Accumulate 3 minutes in bottom of 1 deadlift (185 pounds [84 Strict chinup 3-×-6
front squat kg]/125 pounds [56.5 kg]) Pushups 2-×-max
3 minutes max box jump 5 pushups Toes to bar 3-×-10
LEVEL II LEVEL II LEVEL II

4 minutes max double unders 10 rounds for time: Floor press 4-×-6
Accumulate 4 minutes in bottom of 1 deadlift (225 pounds Strict chinup 4-×-6
front squat [102 kg]/155 pounds [70.5 kg])
Pushups 3-×-max
4 minutes max box jump 5 piked pushups
Toes to bar 3-×-15
LEVEL III LEVEL III LEVEL III

5 minutes max double unders 10 rounds for time: Floor press 5-×-6
Accumulate 5 minutes in bottom of 1 deadlift (315 pounds
front squat [143 kg]/225 pounds [102 kg]) Strict chinup 5-×-6
5 minutes max box jump 5 handstand pushups Pushups 4-×-max
Toes to bar 4-×-20
NOTE: The weight for front squat NOTES: This is meant to be a fast
hold does not need to be heavy. and heavy conditioning workout. NOTES: All weights are determined
Attempt to complete it unbroken. by the strength of the individual. The
technique for load.
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WODs AT THE GYM
206 ( AMANDA ) 207 208 2
15-10-5 for time: 5 rounds for completion: For time: Es
Jumping pullup :30 squat hold 40 back squats (95 pounds Co
Power snatch (75 pounds :15 V sit hold [43 kg]/65 pounds [29.5 kg]) 1R
[34 kg]/55 pounds [25 kg]) 5 wall walks 20 shoulder to overheads Ba
30 jumping pullups Si
LEVEL II LEVEL II
9-7-5 for time: 7 rounds for completion: LEVEL II L
Muscle up :30 oh squat hold For time: Es
Squat snatch (95 pounds :15 L sit hold 40 back squats (135 pounds Co
[43 kg]/65 pounds [29.5 kg]) [61 kg]/95 pounds [43 kg]) 1R
5 kicks to wall handstand
20 shoulder to overheads Ba
LEVEL III LEVEL III
30 pullups Ab
9-7-5 for time:
Muscle up
:30 oh squat hold
LEVEL III L
Squat snatch (135 pounds For time: Es
[61 kg]/95 pounds [43 kg]) :15 L sit hold
50 back squats (135 pounds Co
5 kicks to handstand [61 kg]/95 pounds [43 kg]) 1R
NOTES: This is a popular 30 shoulder to overheads Ba
benchmark known as “Amanda.” With NOTES: This is a skill test with no 40 pullups GH
good muscle ups, attempt to do them time component. The weight of the
unbroken. If you struggle with muscle squat hold is not important. L sits may
NOTES: This is a high-volume N
ups should break them into smaller be done hanging or from support.
workout. Pace the squats and su
sets. The same goes for the snatches. shoulder to overheads so as not to
burn the arms out for the pullups.
[ 14 6 • 3 65 WOD s ]
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209 210 ( NANCY ) 211
Establish 1RM bench press 3 rounds for time: 3 rounds for time:
Complete 30 reps at 60 percent 400-meter run 7 hang cleans (95 pounds
1RM (3-minute time cap) 15 overhead squats (45 pounds [43 kg]/65 pounds [29.5 kg])
Battling ropes 3-×-1:00 [20.5 kg]/35 pounds [16 kg]) 14 air squats
Situp 3-×-10
LEVEL II LEVEL II
LEVEL II 4 rounds for time: 3 rounds for time:
Establish 1RM bench press 400-meter run 7 hang cleans (135 pounds
Complete 40 reps at 60 percent 15 overhead squats (75 pounds [61 kg]/95 pounds [43 kg])
1RM (3-minute time cap) [34 kg]/55 pounds [25 kg]) 14 assisted pistol squats
Battling ropes 3-×-1:00
Abmat situp 3-×-20 LEVEL III LEVEL III
5 rounds for time: 3 rounds for time:
LEVEL III 400-meter run 7 hang cleans (225 pounds
Establish 1RM bench press 15 overhead squats (95 pounds [102 kg]/135 pounds [61 kg])
Complete 60 reps at 60 percent [43 kg]/65 pounds [29.5 kg]) 14 pistol squats
1RM (3-minute time cap)
Battling ropes 3-×-1:00 NOTES: This is a popular NOTES: This is meant to be a
GHD situp 3-×-20 benchmark known as “Nancy.” heavy conditioning workout. The most
At level I, take their time on the difficult part may be holding on to the
NOTE: If ropes are unavailable, overhead squats and focus on form bar, so you will need to be strategic
substitute ball slams. and depth. At level II and level III, about how many consecutive reps you
attempt to do all sets unbroken. attempt.
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WODs AT THE GYM
212 213 214 2
10-minute AMRAP: 3 rounds for time: 12-minute AMRAP: Sn
5 squat cleans (95 pounds 4 rope climbs to standing 1-mile (1.6 km) Airdyne Co
[43 kg]/65 pounds [29.5 kg]) 4 front squats (95 pounds 50 box step overs Co
15 step ups [43 kg]/65 pounds [29.5 kg]) 30 jumping pullups
L
LEVEL II LEVEL II LEVEL II Es
10-minute AMRAP: 3 rounds for time: 12-minute AMRAP: Co
5 squat cleans (135 pounds [61 2 rope climbs 1-mile (1.6 km) Airdyne sn
kg]/95 pounds [43 kg]) 4 squat cleans (155 pounds [70.5 Co
50 box jump overs
15 box jumps kg]/105 pounds [47.5 kg]) 75
30 chest to bar pullups
LEVEL III LEVEL III LEVEL III L

15-minute AMRAP: 3 rounds for time: Es
12-minute AMRAP: Co
5 squat cleans (185 pounds [84 2 rope climbs
kg]/115 pounds [52 kg]) 1-mile (1.6 km) Airdyne sn
4 squat cleans (225 pounds [102
15 box jumps kg]/135 pounds 61 kg]) 50 box jump overs Co
30 bar muscle ups 75
NOTES: This is a moderate-paced NOTES: This is a sprint. If ropes
workout, so do not go out too fast. are unavailable, substitute 7 pullups NOTES: This really is a for-time N
The goal is to keep a consistent pace per rope climb. workout, but if you finish too quickly, no
with minimal rest. hop back on the Airdyne. The pace 1R
should be moderate and steady;
12 minutes is a long time for these
movements.
[ 14 8 • 3 65 WOD s ]
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215 216 217
Snatch 10 minutes practice 50 burpees + 500 single unders 2 rounds for completion:
Complete 20 back squats for time 5 front squats
Complete 20 overhead squats EMOTM during burpees complete 5 overhand deadlifts
1 power snatch (55 pounds [25
kg]/35 pounds [16 kg]) 20-meter lateral front rack carry
LEVEL II EMOTM during double unders 10 good mornings
Establish 1RM snatch complete 1 overhead squats (55
pounds [25 kg]/35 pounds [16 kg])
Complete 15 back squats at 1RM LEVEL II
snatch 3 rounds for completion:
Complete 15 overhead squats at LEVEL II 5 front squats at 80 percent 1RM
75 percent 1RM snatch 75 burpees + 250 double unders 5 deadlifts at 1RM clean
for time
20-meter lateral front rack carry
LEVEL III EMOTM during burpees complete
5 power snatches (75 pounds [34 10 back extensions
Establish 1RM snatch kg]/55 pounds [25 kg])
Complete 20 back squats at 1RM
snatch
EMOTM during double unders
complete 5 overhead squats (75
LEVEL III
Complete 20 overhead squats at pounds [34 kg]/55 pounds [25 kg]) 4 rounds for completion:
75 percent 1RM snatch 5 front squats at 80 percent 1RM
5 overhand deadlifts at 1RM clean
NOTES: At level II and level III, use LEVEL III 20-meter lateral front rack carry
y, no more than 20 minutes to establish 100 burpees + 500 double unders
for time 10 weighted back extensions
1RM snatch.
EMOTM during burpees complete
5 power snatches (95 pounds [43 NOTES: If you don't know your
kg]/65 pounds [29.5 kg]) percentages work to a heavy 5 and
EMOTM during double unders complete front squats. Do the same
complete 5 overhead squats (95 for deadlifts. The lateral front rack
pounds [43 kg]/65 pounds [29.5 kg]) carry should be 10-meters sliding
right and 10-meters sliding left.
NOTES: This is a major conditioning
test. Every minute, you are required
to perform the barbell work before
accumulating the burpees or double
unders. Time cap for this workout is
40 minutes.
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WODs AT THE GYM
218 219 220 2
10-minute AMRAP: 3 rounds for time: 21-15-9 for time: 20
1000-meter row 5 deadlifts (135 pounds [61 kg]/95 Wall balls 50
50 jumping pullups pounds [43 kg]) Jumping pullups 80
50-meter front rack lunge 20 burpees over bar Pushups 50
(45 pounds [20.5 kg]/35 pounds [2
[16 kg])
LEVEL II LEVEL II
4 rounds for time: 21-15-9 for time: L
LEVEL II 5 deadlifts (225 pounds [102 Wall balls 20
12-minute AMRAP: kg]/135 pounds [61 kg]) 50
Pullups
1000-meter row 20 burpees over bar 80
Pushups
50 pullups 50
50-meter front rack lunge
(95 pounds [43 kg]/65 pounds
LEVEL III LEVEL III
(5
[1
[29.5 kg]) 5 rounds for time:
21-15-9 for time:
5 deadlifts (315 pounds [143
kg]/225 pounds [102 kg]) Wall balls L
LEVEL III 20 burpees over bar Chest to bar pullups 20
15-minute AMRAP: Pushups 10
1000-meter row NOTES: This is a moderate-paced 80
50 chest to bar pullups workout. Attempt to do all sets NOTES: This is a sprint. At level II 10
50-meter front rack lunge (135 unbroken. The key is to maintain a and level III, do all sets unbroken. sn
pounds [61 kg]/95 pounds [43 kg]) steady pace on the burpees. po
NOTES: This is a high-volume N

workout, so don’t go out too fast wo
on the rower. You will need to know ho
how to break up the pullups so as to m
minimize rest times. le
le
[ 1 5 0 • 3 65 WOD s ]
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221 222 223
20-minute AMRAP: Clean and jerk 20 minutes practice Perform an increasing number of
50 jumping pullups For completion: jumping pullups each minute:
800-meter run 15 back squats 1 jumping pullup in minute 1
50 dumbbell swings (45 pounds 15 front squats 2 jumping pullups in minute 2
[20.5 kg]/25 pounds [11.5 kg]) 3 jumping pullups in minute 3
(and so forth)
LEVEL II
LEVEL II E2MOTM for 20-minutes:
20-minute AMRAP: 1 clean and jerk LEVEL II
50 pullups In less than 6 minutes complete: Perform an increasing number of
800-meter run pullups each minute:
15 back squats at 1RM clean and
50 alternating dumbbell snatches jerk 1 pullup in minute 1
(55 pounds [25 kg]/35 pounds 15 front squats at 75 percent 1RM 2 pullups in minute 2
[16 kg]) clean and jerk 3 pullups in minute 3
(and so forth)
LEVEL III LEVEL III
20-minute AMRAP: E2MOTM for 20-minutes: LEVEL III
100 pullups 1 clean and jerk Perform an increasing number of
800-meter run In less than 4 minutes complete: chest to bar pullups each minute:
I 1 chest to bar pullup in minute 1
100 alternating dumbbell 15 back squats at 1RM clean and
snatches (75 pounds [34 kg]/55 jerk 2 chest to bar pullups in minute 2
pounds [25 kg])
15 front squats at 75 percent 1RM 3 chest to bar pullups in minute 3
clean and jerk (and so forth)
NOTES: This is a high-volume
workout, so you will need to know NOTES: All weights are determined
how to break up the sets to minimize NOTES: Perform sets quickly to give
by the strength of the individual. The yourself enough time to rest for the
muscle fatigue and rest times. At goal is to find the heaviest weight
level I, do Russian-style swings (eye next minute.
level). repetitions. However, do not sacrifice
technique for load.
[ 1 51 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
224 225 226 2
8-minute AMRAP: Snatch 3-×-1 at 95 percent 1RM Clean and jerk 3-×-1 at 95 percent 5
10 burpees 1 clean and jerk E2MOTM for 10 1RM 10
15 kettlebell swings minutes at 80 percent 1RM 1 snatch EMOTM for 6 minutes at 10
80 percent 1RM
20 wall balls 10
LEVEL II
LEVEL II Snatch 4-×-1 at 95 percent 1RM LEVEL II L
1 clean and jerk E2MOTM for 15 Clean and jerk 4-×-1 at 95 percent
10-minute AMRAP: 1RM 7
minutes at 80 percent 1RM
10 burpees 1 snatch EMOTM for 8 minutes at 5
15 kettlebell swings 80 percent 1RM 5
20 wall balls LEVEL III 5
Snatch 5-×-1 at 95 percent 1RM
1 clean and jerk E2MOTM for 20
LEVEL III 15
LEVEL III minutes at 80 percent 1RM Clean and jerk 5-×-1 at 95 percent
12-minute AMRAP: 1RM L
10 burpees NOTES: If you don't know your 1 snatch EMOTM for 10 minutes at 10
80 percent 1RM
15 kettlebell swings percentages, work up to a heavy 5
20 wall balls single snatch and complete the 5
workout there. Do the same for clean
NOTES: If you don't know your
percentages, work up to a heavy 5
NOTES: At level I, do Russian-style and jerks.
clean and jerk and complete the 15
swings (eye level); At level II and workout there. Do the same for
level III, do American-style swings snatches. N
(overhead). Medicine balls should be tim
20 pounds (9 kg) for men and 14 an
pounds (6.5 kg) for women, with 10-
foot (3 m) and 9-foot (2.7 m) targets,
respectively.
[ 1 52 • 3 65 WOD s ]
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227 228 229
nt 5 rounds for completion: 10-minute AMRAP: 20-minute AMRAP:
10 ring rows 200-meter run 2-mile (3.2 km) Airdyne
t 10 jumping pullups 10 push presses (75 pounds [34 800-meter row
10 air squats kg]/55 pounds [25 kg]) 400-meter run
15 step ups 50 wall balls
LEVEL II
nt
7 rounds for completion: LEVEL II LEVEL II
5 strict pullups 12-minute AMRAP: 20-minute AMRAP:
t
5 kipping pullups 200-meter run 2-mile (3.2 km) Airdyne
5 butterfly pullups 10 push presses (95 pounds [43 1200-meter row
kg]/65 pounds [29.5 kg])
15 air squats 600-meter run
15 box jumps
nt 75 wall balls
LEVEL III LEVEL III
at 10 rounds for completion:
15-minute AMRAP:
LEVEL III
5 strict pullups 20-minute AMRAP:
200-meter run
5 kipping pullups 2-mile (3.2 km) Airdyne
10 push presses (115 pounds [52
5 butterfly pullups kg]/75 pounds [34 kg]) 1600-meter row
15 air squats 15 box jumps 800-meter run
100 wall balls
NOTES: This is a skill test with no NOTES: This is a moderate-paced
time component. Focus on technique workout, so no need to go out fast. NOTES: This is an endurance test
and fluidity. At level II and level III, attempt to with wall balls at the end of it. You
complete all sets unbroken. will need to move quickly between
exercises and stay consistent in order
to finish. Men use a 20-pound (9 kg)
ball to a 10-foot (3 m) target; women
use a 14-pound (6.5 kg) ball to a
9-foot (2.7 m) target.
[ 1 5 3 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
230 2
LEVEL I LEVEL III L
AMRAP; no breaks between AMRAP; no breaks between Fo
5-minute AMRAP: 5-minute AMRAP: 75
5 thrusters (65 pounds [29.5 kg]/45 pounds [20.5 kg]) 5 thrusters (95 pounds [43 kg]/65 pounds [29.5 kg]) 50
5 sumo deadlift high pulls (65 pounds [29.5 kg]/45 5 sumo deadlift high pulls (95 pounds [43 kg]/65 30
pounds [20.5 kg]) pounds [29.5 kg]) 10
5 jumping pullups 5 chest to bar pullups 10
3 minute AMRAP: 3 minute AMRAP:
3 thrusters (65 pounds [29.5 kg]/45 pounds [20.5 kg]) 3 thrusters (95 pounds [43 kg]/65 pounds [29.5 kg])
3 sumo deadlift high pulls (65 pounds [29.5 kg]/45 3 sumo deadlift high pulls (95 pounds [43 kg]/65
L
pounds [20.5 kg]) pounds [29.5 kg]) Fo
3 jumping pullups 3 chest to bar pullups 10
50
1 thruster (65 pounds [29.5 kg]/45 pounds [20.5 kg]) 1 thruster (95 pounds [43 kg]/65 pounds [29.5 kg]) 30
1 sumo deadlift high pull (65 pounds [29.5 kg]/45 1 sumo deadlift high pull (95 pounds [43 kg]/65 pounds 10
pounds [20.5 kg]) [29.5 kg])
1 jumping pullup 1 chest to bar pullup L
Fo
LEVEL II NOTES: This workout will last 9 minutes, but is broken
into three sections. The 5-minute section requires sets of 5,
15
AMRAP; no breaks between 50
the 3-minute section requires sets of 3, and the 1-minute
5-minute AMRAP: section requires sets of 1. The score is total number of reps
30
5 thrusters (75 pounds [34 kg]/55 pounds [25 kg]) completed. 10
5 sumo deadlift high pulls (75 pounds [34 kg]/55
pounds [25 kg]) N
5 pullups wo
3 minute AMRAP: ac
3 thrusters (75 pounds [34 kg]/55 pounds [25 kg]) us
Ha
3 sumo deadlift high pulls (75 pounds [34 kg]/55
pounds [25 kg]) ne
3 pullups
1-minute AMRAP:
1 thruster (75 pounds [34 kg]/55 pounds [25 kg])
1 sumo deadlift high pull (75 pounds [34 kg]/55 pounds
[25 kg])
1 pullup
[ 1 5 4 • 3 65 WOD s ]
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231 232 233
For time: Deadlift 3-×-5 Back squat 3-×-5
75 wall balls Cleans 10 minutes practice Snatch 10 minutes practice
50 abmat situps Walking lunge 3-×-20-meters Walking lunge 3-×-20-meters
30 pushups
10 ring rows LEVEL II LEVEL II
10 assisted ring dips Deadlift 4-×-5 Back squat 4-×-5
Establish 10RM power clean Establish 10RM power snatch
LEVEL II Front rack lunge 3-×-20-meters Overhead lunge 3-×-20-meters
For time:
100 wall balls LEVEL III LEVEL III
50 knees to elbows Deadlift 5-×-5 Back squat 5-×-5
30 piked pushups Establish 10RM power clean Establish 10RM power snatch
ds 10 chest to bar pullups Front rack lunge 4-×-20-meters Overhead lunge 4-×-20-meters
LEVEL III NOTES: All weights are determined NOTES: All weights are determined
For time: by the strength of the individual. The by the strength of the individual. The
goal is to find the heaviest weight goal is to find the heaviest weight
150 wall balls
, possible for the prescribed number of possible for the prescribed number of
50 toes to bar repetitions. However, do not sacrifice repetitions. However, do not sacrifice
30 handstand pushups technique for load. technique for load.
10 muscle ups
NOTES: This is a high-volume

workout, so break up your sets
according to your ability. At level I,
use a band to assist with ring dips.
Handstand pushups may be kipped, if
necessary.
[ 1 55 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
234 235 2
LEVEL I LEVEL I L
1-minute cap: 5-minute AMRAP: 10
20 snatch at 45 pounds (20.5 kg)/35 pounds (16 kg) 5 shoulder to overheads 5
1-minute rest 10 deadlifts [3
3 minute cap: 15 box jumps 10
20 snatch at 75 pounds (34 kg)/55 pounds (25 kg) 15
1-minute rest LEVEL II
5-minute cap: 2 rounds for total reps: L
20 snatch at 95 pounds (43 kg)/65 pounds (29.5 kg) 5-minute AMRAP: 15
5 shoulder to overheads (95 pounds [43 kg]/65 pounds 5
[4
LEVEL II [29.5 kg])
10
1-minute cap: 10 deadlifts (95 pounds [43 kg]/65 pounds [29.5 kg])
15 box jumps 15
30 snatch at 45 pounds (20.5 kg)/35 pounds (16 kg)
1-minute rest Rest 5 minutes between rounds
3 minute cap: L
30 snatch at 95 pounds (43 kg)/65 pounds (29.5 kg) LEVEL III 20
1-minute rest 2 rounds for total reps: 5
[6
5-minute cap: 5-minute AMRAP:
10
30 snatch at 135 pounds (61 kg)/95 pounds (43 kg) 5 shoulder to overheads (135 pounds [61 kg]/95 pounds
[43 kg]) 15
10 deadlifts (135 pounds [61 kg]/95 pounds [43 kg])
LEVEL III 15 box jumps
N
1-minute cap: try
Rest 5 minutes between rounds no
30 snatch at 75 pounds (34 kg)/55 pounds (25 kg)
1-minute rest 20
NOTES: This should be treated like a sprint. At level II and m
3 minute cap: III, you get a 5-minutes recovery between 5-minute AMRAPs. kg
1-minute rest
5-minute cap:
NOTES: At level I, focus on performing each rep perfectly.

At level II and III athletes, attempt to perform large sets.
[ 1 5 6 • 3 65 WOD s ]
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236 237 238
10-minute AMRAP: 10-minute AMRAP: For time:
5 cleans (75 pounds 40 bar-facing burpees 30 bench presses at ½ bodyweight
[34 kg]/55 pounds [25 kg]) 10 overhead squats (65 pounds 30 front squats at ½ bodyweight
10 situps [29.5 kg]/45 pounds [20.5 kg]) 30 shoulder to overheads at ½
15 wall balls 10 ring rows bodyweight
10 pushups 30 deadlifts at ½ bodyweight
LEVEL II
15-minute AMRAP: LEVEL II LEVEL II
5 cleans (95 pounds 10-minute AMRAP: For time:
[43 kg]/65 pounds [29.5 kg]) 50 bar-facing burpees 30 bench presses at ¾ bodyweight
10 knees to elbows 20 overhead squats (95 pounds 30 front squats at ¾ bodyweight
15 wall balls [43 kg]/65 pounds [29.5 kg]) 30 shoulder to overheads at ¾
5 muscle ups bodyweight
LEVEL III 30 deadlifts at ¾ bodyweight
20-minute AMRAP: LEVEL III
5 cleans (135 pounds 10-minute AMRAP: LEVEL III
[61 kg]/95 pounds [43 kg]) 60 bar-facing burpees For time:
10 toes to bar 30 overhead squats (115 pounds 30 bench presses at bodyweight
s
15 wall balls [52 kg]/75 pounds [34 kg]) 30 front squats at bodyweight
10 muscle ups 30 shoulder to overheads at
NOTES: Pick a moderate pace and bodyweight
try to maintain it. This is a marathon, NOTES: Bar-facing burpees require 30 deadlifts at bodyweight
not a sprint. For wall balls, men use a a two-footed jump over the bar
20-pound (9 kg) ball to a 10-foot (3 between repetitions. Score is total NOTES: If no benches are available,
d m) target; women use a 14-pound (6.5 reps completed.
s. floor press can be substituted.
kg) ball to a 9-foot (2.7 m) target.
[ 1 57 • WOD s AT T H E G Y M ]
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WODs AT THE GYM
239 240 241 2
For time: 2 rounds for time: 10 rounds for time (65 pounds Fo
100-meter sled push 500-meter row [29.5 kg]/45 pounds [20.5 kg]): 30
100-meter barbell carry (95 pounds 21 Russian-style kettlebell swings 1 power snatch 25
[43 kg]/65 pounds [29.5 kg]) (35 pounds [16 kg]/25 pounds 1 oh squat 20
20 power snatches (95 pounds [43 [11.5 kg]) 1 back squat thruster 15
kg]/65 pounds [29.5 kg]) 15 burpees 1 oh squat 10
20 power cleans (95 pounds [43
kg]/65 pounds [29.5 kg])
LEVEL II LEVEL II L
3 rounds for time:
LEVEL II 500-meter row
12 rounds for time (75 pounds
[34 kg]/55 pounds [25 kg]):
Fo
For time: 40
21 American-style kettlebell 1 power snatch
100-meter sled push swings (55 pounds [25 kg]/35 30
pounds [16 kg]) 1 oh squat 20
100-meter barbell carry (115
pounds [52 kg]/75 pounds [34 kg]) 15 burpees 1 back squat thruster 10
20 power snatches (115 pounds 1 oh squat 5
[52 kg]/75 pounds [34 kg])
LEVEL III
20 power cleans (115 pounds
[52 kg]/75 pounds [34 kg]) 3 rounds for time: LEVEL III L
500-meter row 15 rounds for time (95 pounds Fo
[43 kg]/65 pounds [29.5 kg]):
21 American-style kettlebell 50
LEVEL III swings (70 pounds [32 kg]/50 1 power snatch
40
For time: pounds [22.5 kg]) 1 oh squat
30
100-meter sled push 15 burpees 1 back squat thruster
20
100-meter barbell carry (135 1 oh squat
pounds [61 kg]/95 pounds [43 kg]) 10
NOTES: At level II and level
20 power snatches (135 pounds III, attempt to complete the NOTE: Bar may only be dropped
[61 kg]/95 pounds [43 kg]) workout unbroken. At level I, focus between completed rounds.
N
20 power cleans (135 pounds [61 on maintaining a steady pace tre
kg]/95 pounds [43 kg]) throughout. br
sh
NOTES: Sled and barbell should m
start 100-meters apart. The weight yo
loaded on the sled should correspond ke
to the weight needed to complete the
rest of the workout.
[ 1 5 8 • 3 65 WOD s ]
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242 243 244
For time: 8-minute AMRAP: 2 rounds for time:
30 wall balls 1 rope climb to standing 50-meter barbell overhead carry
25 kettlebell swings 3 power snatches (95 pounds [43 (45 pounds [20.5 kg]/35 pounds
kg]/65 pounds [29.5 kg]) [16 kg])
20 ring rows
6 burpees over bar 20 situps
15 pushups
10 jumping pullups
10 wall walks
LEVEL II
LEVEL II 8-minute AMRAP: LEVEL II
1 rope climb 3 rounds for time:
For time:
3 power snatches (135 pounds [61 100-meter barbell overhead carry
40 wall balls (95 pounds [43 kg]/65 pounds
kg]/95 pounds [43 kg])
30 kettlebell swings [29.5 kg])
6 burpees over bar
20 pullups 20 knees to elbows
10 handstand pushups 10 pullups
5 muscle ups LEVEL III
8-minute AMRAP:
1 legless rope climb
LEVEL III
LEVEL III 3 squat snatches (135 pounds [61
3 rounds for time:
For time: kg]/95 pounds [43 kg]) 100-meter barbell overhead carry
50 wall balls (135 pounds [61 kg]/95 pounds
6 burpees over bar [43 kg])
40 kettlebell swings
20 toes to bar
30 pullups NOTES: At level I, pace this 10 chest to bar pullups
20 handstand pushups workout slowly and focus on
10 muscle ups technique during the snatches and
climbs to standing. Level II and level
NOTES: All levels should approach
the overhead carry with a moderate
NOTES: At level II and level III, III athletes shoud pick a faster pace
pace, then attempt to do the remaining
treat this workout like a sprint. If and test your muscle endurance.
exercises unbroken, if possible.
breaks are needed, they should be
short and few. At level I, pace it
much slower in an effort to manage
your heart rate throughout. All
kettlebell swings are American style.
[ 1 59 • WOD s AT T H E G Y M ]
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CHAPTER 3These are the most common moves you’ll fi nd throughout
365 WODs. By mastering these basic movements, you can
WODs on the Road
perform any workout in the book.
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(Text) 03-C73441 Dtp:225 Page:160
This section is dedicated to workouts that can be done
on the road, on vacation, or in a hotel gym. The idea
here is to provide readers with a resource when they
are out of town and away from their gym. This section
is also a tool for those who don’t enjoy the typical
gym environment or simply cannot afford a monthly
membership. Many of the following workouts require
no equipment at all. Others require readers to possess
portable implements like gymnastic rings, a refillable
sandbag, or a jump rope. All WODs have been
designed with the typical hotel gym in mind, so you
won’t find Olympic barbells or bumper plates here.
[ 161 • WOD s ON T H E ROA D ]
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WODs ON THE ROAD
245 246 247 2
2000-meter row for time 2-mile (3.2 km) trail run 5 burpees EMOTM; 20 minutes Be
LEVEL II LEVEL II LEVEL II L

2000-meter row for time 4-mile (6.4 km) trail run 5 burpees + 1 muscle up EMOTM Be
until failure to complete
LEVEL III LEVEL III L

2000-meter row for time 5-mile (8 km) trail run LEVEL III Be
5 burpees + 3 muscle ups EMOTM
NOTES: Treat this like a four quarter NOTE: Find a beautiful area and until failure to complete N
race, with each 500-meters equaling pick a moderate pace. ha
one quarter. Do not sprint out of the NOTES: At level I, if you fail try
gate and fail in the second quarter. before 20 minutes, rest the following th
minute and resume the workout.
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248 249 250
Bear crawl 200-meters for time 1-mile (1.6 km) sandbag carry 10-minute AMRAP:
250-meter row
LEVEL II LEVEL II 15 ring rows
M Bear crawl 300-meters for time 2-mile (3.2 km) sandbag carry 10 burpees
LEVEL III LEVEL III LEVEL II

Bear crawl 400-meters for time 3-mile (4.8 km) sandbag carry 10-minute AMRAP:
M 250-meter row
NOTES: Wear gloves to protect NOTES: This workout is all about 15 pullups
hands. Pick a moderate pace and completion. Carry the sandbag in 10 burpees
try to stick to it. The fewer rests, any fashion; it may be loaded to
ng the better. any weight.
LEVEL III
10-minute AMRAP:
250-meter row
15 pullups
10 burpees
NOTES: At level II and level III,

attempt to complete all repetitions
unbroken. At level I, practice
managing the heart rate while
continuing to progress through the
workout.
[ 16 3 • WOD s ON T H E ROA D ]
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WODs ON THE ROAD
251 252 253 2
3-mile (4.8 km) run 5-minute AMRAP: EMOTM; 10-minutes: 10
Every mile (1.6 km) complete 30 5 stone squats 30 single unders 5
air squats + 30 pushups 10 ring rows 5 pushups 50
10
4-mile (6.4 km) run 5-minute AMRAP: EMOTM; 10-minutes: L
Every mile (1.6 km) complete 40 5 stone squats 20 double unders 15
air squats + 40 pushups
5 ring pullups 5 piked pushups 5
25
LEVEL III LEVEL III LEVEL III 10
5-mile (8 km) run
Every mile (1.6 km) complete 50
5-minute AMRAP: EMOTM; 10-minutes:
air squats + 50 pushups 5 stone squats 30 double unders L
5 muscle ups 5 handstand pushups 20
NOTES: Workout may be done outside 5
or on a treadmill. Each mile represents NOTES: Any stone will do. Rings NOTES: This is a skill test. At level 50
a break from running but not a break can be hung from a tree branch or II and level III, attempt to complete 10
from the workout. Immediately begin any solid structure to desired height. unbroken.
squats and pushups, then get right back This workout is meant to be a sprint, N
on the run. so go at it hard. wi
do
ho
rin
[ 16 4 • 3 65 WOD s ]
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254 255 256
10-minute AMRAP: EMOTM; 10-minutes: 1-minute on/1-minute off rowing
5 ring rows 7 ring rows intervals for 10 intervals
50 single unders 7 hollow rocks Score is max distance
100-meter car push
LEVEL II LEVEL II
LEVEL II EMOTM; 10-minutes: 1-minute on/1-minute off rowing
intervals for 10 intervals
15-minute AMRAP: 1 muscle up
Score is max distance
5 ring pull ups 7 candlestick to deck squats
25 double unders
100-meter car push LEVEL III LEVEL III
1-minute on/1-minute off rowing
EMOTM; 10-minutes: intervals for 10 intervals
LEVEL III 3 muscle ups Score is max distance
20-minute AMRAP: 7 candlestick to deck squats
5 muscle ups
l 50 double unders NOTES: At level II and level III,
100-meter car push athletes must candlestick (lift hips
and point toes toward ceiling) before
NOTES: Find a level stretch of road rolling into your deck squats.
with trees nearby. If such a location
does not exist, substitute handstand
holds for muscle ups and pushups for
ring rows.
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WODs ON THE ROAD
257 258 259 2
6 rounds for time: 2 rounds for time: EMOTM; 10-minutes: 5
5 ring rows 400-meter farmer’s carry 5 jumping pullups 20
10 pushups 25 pushups 5 pushups (5
15 air squats 40
LEVEL II LEVEL II
LEVEL II 3 rounds for time: EMOTM; 10-minutes: L
8 rounds for time: 400-meter farmer’s carry 1 muscle up 7
5 ring pullups 25 piked pushups 5 piked pushups 20
(1
10 pushups
40
15 air squats LEVEL III LEVEL III
LEVEL III
3 rounds for time:
400-meter farmer’s carry
EMOTM; 10-minutes:
4 muscle ups
L
10
10 rounds for time: 25 handstand pushups 4 handstand pushups
20
5 muscle ups (1
10 ring dips NOTES: Farmer’s carry can be any NOTES: This is a skill test. All 40
15 air squats weight. Dumbbells will work best. At exercises should be completed
level II, use a bench for the knees to unbroken, if possible.
N
NOTES: This workout tests muscle complete the piked pushups.
ra
endurance. Attempt to complete as ou
much of it unbroken as possible, but if
forced to rest, keep rest periods short.
[ 16 6 • 3 65 WOD s ]
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260 261 262
5 rounds for completion: Accumulate 5 minutes in a plank Complete the following sets of
200-meter uphill treadmill run Accumulate 4 minutes in a V sit single unders unbroken for time:
(5 percent grade) Accumulate 3 minutes in a wall 5-10-15-20-25-30-35-40-45-50-
400-meter flat treadmill run handstand 45-40-35-30-25-20-15-10-5
Accumulate 2-minute in a hip
LEVEL II bridge
Accumulate 1-minute in dip
LEVEL II
7 rounds for completion: support Complete the following sets of
200-meter uphill treadmill run double unders unbroken for time:
(10 percent grade) 5-10-15-20-25-30-35-40-45-50-
400-meter flat treadmill run LEVEL II 45-40-35-30-25-20-15-10-5
Accumulate 5 minutes in a plank
LEVEL III Accumulate 4 minutes in an L sit LEVEL III

Accumulate 3 minutes in a free Complete the following sets of
10 rounds for completion: handstand
200-meter uphill treadmill run double unders unbroken for time:
Accumulate 2-minute in a bridge 5-10-15-20-25-30-35-40-45-50-
(15 percent grade)
Accumulate 1-minute in dip 45-40-35-30-25-20-15-10-5
400-meter flat treadmill run support
NOTES: Slow and steady wins the NOTE: If a set is failed midway
race on the uphill climbs. Let the legs LEVEL III through, start that set over again.
out on the flat runs. Accumulate 5 minutes in a plank
Accumulate 4 minutes in an L sit
Accumulate 3 minutes in a free
handstand
Accumulate 2-minute in a bridge
Accumulate 1-minute in dip
support
NOTES: You can mix and match

these sets any way you choose.
Keep a running track of everything
and attempt to complete everything
in less than 30 minutes.
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WODs ON THE ROAD
263 264 265 2
In 15 minutes accumulate as much EMOTM; 10-minutes: 5000-meter row for time 10
mileage as possible using the 5 burpees 20
rower and treadmill
Max distance on either interval is
5 knees to elbows LEVEL II 15
800-meters 5000-meter row for time 10
LEVEL II
LEVEL II EMOTM; 10-minutes: LEVEL III L
In 20 minutes accumulate as much 1 muscle up 5000-meter row for time 15
mileage as possible using the 5 toes to rings 20
rower and treadmill 15
Max distance on either interval is
800-meters LEVEL III 10
EMOTM; 10-minutes:
LEVEL III 4 muscle ups L
5 toes to rings 20
In 30 minutes accumulate as much
mileage as possible using the 20
rower and treadmill NOTES: This is a skill test. All 15
Max distance on either interval is repetitions should be completed 10
800-meters unbroken.
N
Ri
[ 16 8 • 3 65 WOD s ]
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266 267
LEVEL I LEVEL I
10-minute AMRAP: For time:
20 squats 1000-meter row
15 jumping dips 30 ball slams
10 pushups 30 dumbbell swings
30 abmat situps
LEVEL II 30 wall balls
15-minute AMRAP: 1000-meter row
20 squat jumps
15 bar dips LEVEL II
10 piked pushups For time:
1600-meter row
LEVEL III 40 ball slams
20-minute AMRAP: 40 dumbbell swings
20 squat jumps 40 abmat situps
15 ring dips 40 wall balls
10 handstand pushups 1600-meter row
NOTES: Squat jumps do not need to be maximum height. LEVEL III

Ring dips and handstand pushups may be kipped if necessary. For time:
2000-meter row
50 ball slams
50 dumbbell swings
50 abmat situps
50 wall balls
2000-meter row
NOTES: At level I, do Russian-style swings (eye level); At

level II and level III, do American-style swings (overhead).
Any weight medicine ball will work for ball slams and wall
balls. Height of target should be 10 feet (3 m) for men and 9
feet (2.7 m) for women.
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WODs ON THE ROAD
268 269 270 2
6 rounds for time: 7-minute AMRAP: EMOTM; 12-minutes: Fo
5 jumping ring pullups 250-meter row 5 burpees 50
10 air squats 10 dumbbell swings 5 Dumbbell push presses each arm 25
10 burpees 25
LEVEL II LEVEL II
8 rounds for time: LEVEL II EMOTM; 12-minutes: L
2 muscle ups 7-minute AMRAP: 5 burpees Fo
4 deck squats 250-meter row 5 Dumbbell snatches each arm 75
10 dumbbell swings 50
LEVEL III 10 burpees LEVEL III 50
10 rounds for time: EMOTM; 12-minutes:
4 muscle ups LEVEL III 10 burpees L
8 deck squats 7-minute AMRAP: 5 Dumbbell snatches each arm Fo
250-meter row 10
NOTES: This is meant to be a 10 dumbbell swings NOTES: Dumbbell snatches must 50
sprint, so attack the workout. you 10 burpees touch the ground between reps. 50
need to know your ability level for Compelte 5 repetitions on the right
muscle ups. NOTES: At level I, do Russian-style arm before switching to the left. N
swings (eye level); At level II and wi
level III, do American-style swings ta
(overhead). This is a fast workout but an
not a sprint. ca
Ha
an
tru
wi
[ 170 • 3 65 WOD s ]
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271 272 273
For time: EMOTM; 10-minutes: 3 rounds for time:
50 wall balls 6 air squats 200-meter medicine ball carry
m 25 jumping pullups 3 knees to elbows 10 burpee wall balls
25 pushups
LEVEL II LEVEL II
LEVEL II EMOTM; 10-minutes: 3 rounds for time:
For time: 6 deck squats 400-meter medicine ball carry
75 wall balls 3 toes to rings 15 burpee wall balls
50 pullups
50 piked pushups LEVEL III LEVEL III
EMOTM; 10-minutes: 3 rounds for time:
LEVEL III 6 alternating pistols 400-meter medicine ball carry
For time: 3 skin the cats 20 burpee wall balls
100 wall balls
50 pullups NOTES: This is a skill test and NOTES: Any weight medicine ball
50 handstand pushups should be completed unbroken if will work for wall balls. Target should
possible. A skin the cat is completed be 10 feet (3 m) for men and 9 feet
NOTES: Any weight medicine ball when the hips are passed through (2.7 m) for women. The chest must
will work for wall balls. Height of the rings in a backward tuck while touch the ball for each burpee to count.
target should be 10 feet (3 m) for men holding onto the rings. Once the
and 9 feet (2.7 m) for women. Pullups hips pass below the level of the
can be done on a bar or tree limb. head, return the hips and legs to the
Handstand pushups can be kipped starting position under the rings.
and should be done on a wall or tree
trunk. Piked pushups should be done
with knees on a bench or a ledge.
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WODs ON THE ROAD
274 275 276 2
As far as possible in 7-minutes: 10-minute AMRAP: Complete 8 × :20 rounds for EM
1 to 10 ring rows 20 dumbbell swings each exercise: 10
20 to 200 single unders 6-×-20-meter shuttle run Ring rows
Must carry dumbbell during shuttle Burpees
L
LEVEL II Wall walks
EM
As far as possible in 7-minutes: LEVEL II Air squats
10
1 to 10 pullups 15-minute AMRAP: Ev
10 to 100 double unders 20 dumbbell swings LEVEL II in
6-×-20-meter shuttle run Complete 8 × :20 rounds for
LEVEL III Must carry dumbbell during shuttle each exercise: L
Pullups EM
As far as possible in 7-minutes: Burpees
1 to 10 muscle ups LEVEL III Handstand walk
10
10 to 100 double unders 20-minute AMRAP: Ev
Deck squats in
20 dumbbell swings
NOTES: Pullups can be done on a 6-×-20-meter shuttle run
bar or rings, depending on location. Must carry dumbbell during shuttle LEVEL III N
tre
Alternate between sets of muscle Complete 8 × :20 rounds for
Th
ups/pullups/ring rows and the jump NOTES: Dumbbells can be any each exercise:
lo
rope. The score for the workout is weight. At level I, do Russian-style Muscle ups
th
the total number of repetitions. swings (eye level); At level II and Burpees
level III, do American-style swings Handstand walk
(overhead). Dumbbell can be carried Deck squats
in any fashion.
NOTES: Rest exactly :10 between
rounds. Only after compleating 8
rounds of each exercise may you
move on to the next exercise.
[ 172 • 3 65 WOD s ]
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277 278 ( CINDY ) 279
EMOTM; until failure to complete: 20-minute AMRAP: 7-minute AMRAP burpees
100-meter treadmill run 5 ring rows
10 pushups LEVEL II
LEVEL II 15 air squats 7-minute AMRAP burpee pullups
EMOTM; until failure to complete:
100-meter treadmill run LEVEL II LEVEL III
Every round add ½ degree of 20-minute AMRAP: 7-minute AMRAP burpee muscle ups
incline 5 pullups
10 pushups NOTES: At level II and level III,
LEVEL III 15 air squats rings and pullup bars should be a
EMOTM; until failure to complete: minimum of 6 inches (15 cm) above
your reach.
100-meter treadmill run LEVEL III
Every round add 1 degree of 20-minute AMRAP:
incline
5 pullups
10 pushups
NOTES: Set the speed of the
treadmill to any speed they choose. 15 air squats
The workout is over when they can no
longer complete the 100-meters in NOTES: This is a popular
the time allotted. benchmark known as “Cindy.” At
level II and level III, move as quickly
as possible between exercises. At
level I, maintain a moderate pace and
ensure quality repetitions.
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WODs ON THE ROAD
280 281 282 2
3 rounds for completion: 5-×-400-meter treadmill hill 3 rounds for time: 2-
5 stone deadlifts sprints (5 percent grade) 3 rope climb to standing
400-meter run 10 hand release pushups L
3-
5-×-400-meter treadmill hill
sprints (8 percent grade)
5 rounds for time: L
5 stone deadlifts 1 rope climb 4-
400-meter run 10 piked pushups
N
LEVEL III LEVEL III LEVEL III Du
5-×-400-meter treadmill hill m
5 rounds for completion: sprints (10 percent grade) 5 rounds for time:
br
5 stone deadlifts Rest 1-minute between efforts 1 legless rope climb slo
400-meter run 10 handstand pushups
NOTES: Adjust speed of treadmill
NOTES: Any stone will work for as needed during sprints. These may NOTES: Complete this workout
this workout. Be creative and find not be much of a “sprint.” if you have access to a rope. Rope
something that is both challenging to climbs to standing should begin on
lift and challenging to grip. the back and finish upright using only
the arms.
[ 174 • 3 65 WOD s ]
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283 284 285
2-mile (3.2 km) object carry for time 12-minute AMRAP: For time:
30 situps 200-meter overhead object carry
LEVEL II ¼-mile (400 m) sandbag carry
3-mile (4.8 km) object carry for time LEVEL II
LEVEL II For time:
LEVEL III 12-minute AMRAP: 300-meter overhead object carry
4-mile (6.4 km) object carry for time 30 knees to elbows
¼-mile (400 m) sandbag carry LEVEL III
NOTES: Any object will do. For time:
Dumbbells and medicine balls are
most common, but stones and
LEVEL III 400-meter overhead object carry
12-minute AMRAP:
branches work just as well. Pick a
30 toes to rings NOTES: Any object will work if it is
slow pace and remain steady.
½-mile (800 m) sandbag carry 40 pounds (18 kg) or more for men
and 30 pounds (13.5 kg) or more
NOTES: Sandbag can be filled to for women. Do not rest the object on
any weight. This is more of a for-time your head.
workout, but if you finish fast begin
ly toes to rings right away.
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WODs ON THE ROAD
286 287 288 2
3 rounds for completion: EMOTM; 10-minutes: For time: 3
5 ring swings 1 situp + pushup 500-meter row buy in 10
5 pushups 3 jumping ring pullups 3 rounds: 10
5 knees to elbows 5 knees to elbows 30 unbroken single unders 10
5 air squats 10 burpees
LEVEL II 10 situps L
LEVEL II EMOTM; 15-minutes: 500-meter buy out 4
4 rounds for completion: 1 ring muscle up 10
5 ring swings 3 ring pullups LEVEL II 10
5 ring dips 5 toes to rings For time: 10
5 toes to rings 500-meter row buy in
5 air squats LEVEL III 4 rounds: L
EMOTM; 20-minutes: 30 double unders 5
LEVEL III 1 ring muscle up 10 burpees 10
5 rounds for completion: 3 ring pullups 10 situps 10
5 ring swings 5 toes to rings 500-meter buy out 10
5 ring dips
5 toes to rings NOTES: Attempt to complete the LEVEL III N
5 pistol squats complex without dropping off the For time: we
rings. 500-meter row buy in th
NOTES: Rings must be hung at
5 rounds:
high and secure to accommodate m
30 unbroken double unders to
swinging. At level II and level III, you
10 burpees th
will need to muscle up to complete
the dip portion. 10 situps
500-meter buy out
NOTES: The 500-meter row buys

into the 3/4/5 round workout. It also
is the final piece to complete it.
[ 176 • 3 65 WOD s ]
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289 290 291
3 rounds for time: 10-minute AMRAP: 21-15-9 for time:
10 Dumbbell push presses 100-meter treadmill sprint Jumping pullup
10 Dumbbell deadlifts 20 walking lunges Pushup
10 Dumbbell burpees 10 pushups Air squat
10 air squats
LEVEL II LEVEL II
4 rounds for time: LEVEL II 15-12-9-6-3 for time:
10 Dumbbell push presses 12-minute AMRAP: Pullup
10 Dumbbell deadlifts 200-meter treadmill sprint Piked pushup
10 Dumbbell burpees 30 walking lunges Assisted pistol squat
20 pushups
LEVEL III 10 deck squats LEVEL III
5 rounds for time: 21-18-15-12-9-6-3 for time:
10 Dumbbell push presses LEVEL III Strict pullup
10 Dumbbell deadlifts 15-minute AMRAP: Strict handstand pushup
10 Dumbbell burpees 200-meter treadmill sprint Pistol squat
30 walking lunges
NOTES: Dumbbells can be any 20 clapping pushups NOTES: At level III, there is a
weight. For the burpee portion 10 deck squats high degree of difficulty. Strict
the dumbbells must remain in the pullups and handstand pushups are
athlete’s hands throughout the burpee NOTES: This is a higher volume required. At level II, assist pistol
motion. No clap is necessary at the workout, requiring you to break up squats by rolling up through the
top, just a press. Deadlifts must touch sets, if necessary. Keep rest periods squat or by using a post.
the ground during each repetition. short and few.
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WODs ON THE ROAD
292 293 294 2
For time: 200-meter dumbbell farmer’s carry 1-mile (1.6 km) uphill walk on 2
20 dumbbell ground to overheads Every 50-meters perform 5 treadmill (15 percent grade) 10
20 dumbbell swings thrusters 10
20 dumbbell front squats LEVEL II 6
LEVEL II 1.5-mile (2.4 km) uphill walk on
treadmill (15 percent grade)
LEVEL II 300-meter dumbbell farmer’s carry L
2 rounds for time: Every 50-meters perform 8 3
20 dumbbell ground to overheads
thrusters LEVEL III 10
20 dumbbell swings 2-mile (3.2 km) uphill walk on 10
20 dumbbell front squats LEVEL III treadmill (15 percent grade)
6
400-meter dumbbell farmer’s carry
Every 50-meters perform 10 NOTES: This is for completion, so
LEVEL III thrusters don’t be in a rush. Try to maintain a L
3 rounds for time: steady pace the entire time. 3
20 dumbbell ground to overheads NOTES: Dumbbells do not need to 10
20 dumbbell swings be heavy. The goal is to complete the 15
20 dumbbell front squats workout in 30 minutes. 10
NOTES: Ground to overheads can N

be done in any fashion (snatch, clean ar
and jerk, etc). At level I, do Russian- ne
style swings (eye level); At level
II and level III, do American-style
swings (overhead). Dumbbells can be
any weight.
[ 178 • 3 65 WOD s ]
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295 296 297
2 rounds for time: Dumbbell overhead press 3-×-5 Dumbbell bench press 3-×-5
100-meter dumbbell waiter’s walk Dumbbell step up 3-×-5 Dumbbell front squat 3-×-10
10 single arm dumbbell thrusters Chinup 3-×-5 Dumbbell row 3-×-10
6 single arm burpees Hanging L sit hold 3 × :10 Dumbbell Russian twist 3-×-20

10 single arm dumbbell thrusters Weighted chinup 4-×-5 Dumbbell row 4-×-10

15 single arm dumbbell thrusters Weighted chinup 5-×-5 Dumbbell row 5-×-10
NOTES: Waiter’s walk is a single- NOTES: Dumbbell weights should NOTES: Dumbbell weights should
arm overhead carry. Alternate arms as be adjusted throughout the workout. be adjusted throughout the workout.
needed on all exercises. The goal is to find the heaviest weight The goal is to find the heaviest weight
with which you can successfully with which you can successfully
perform each exercise. perform each exercise.
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WODs ON THE ROAD
298 299 300 3
10-minute AMRAP: 6-minute AMRAP: For time: EM
5 single arm dumbbell front squats 5 dumbbell thrusters 1000-meter row 5
5 single arm dumbbell swings 10-meter dumbbell bear crawl 1-mile (1.6 km) treadmill run on 30
5 single arm dumbbell deadlifts 2 percent grade
1000-meter row
50 single unders LEVEL II L
8-minute AMRAP: EM
LEVEL II 5 dumbbell thrusters LEVEL II 5
15-minute AMRAP: 10-meter dumbbell bear crawl For time: 15
5 single arm dumbbell overhead 1500-meter row
squats 1-mile (1.6 km) treadmill run on
5 single arm dumbbell swings
LEVEL III 3 percent grade L
10-minute AMRAP: 1500-meter row EM
5 single arm dumbbell deadlifts
5 dumbbell thrusters 5
30 double unders
10-meter dumbbell bear crawl 25
LEVEL III
LEVEL III NOTES: Dumbbells can be any For time: N
20-minute AMRAP: weight. For bear crawl, dumbbells 2000-meter row a
5 single arm dumbbell overhead must move with hands for the entire 1-mile (1.6 km) treadmill run on fo
squats 10-meters. 4 percent grade
5 single arm dumbbell swings 2000-meter row
5 single arm dumbbell deadlifts
50 double unders NOTES: This is an aerobic
endurance workout. Pick a steady
pace and stick to it.
NOTES: Dumbbells can be any
weight. Alternate arms as necessary
on all exercises. Dumbbell swings
should be American-style.
[ 18 0 • 3 65 WOD s ]
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301 302 303
EMOTM; 10-minutes: 8-minute AMRAP: 12-minute AMRAP:
5 jumping pullups 5 dumbbell hang cleans 4 dumbbell front squats
30 single unders 7 dumbbell shoulder to overheads 8 jumping pullups
9 dumbbell deadlifts
LEVEL II LEVEL II
EMOTM; 10-minutes: LEVEL II 12-minute AMRAP:
5 pullups 10-minute AMRAP: 4 dumbbell front squats
15 double unders 5 dumbbell hang cleans 8 pullups
7 dumbbell shoulder to overheads
LEVEL III 9 dumbbell deadlifts LEVEL III
EMOTM; 15-minutes: 16-minute AMRAP:
5 strict pullups LEVEL III 4 dumbbell front squats
25 double unders 12-minute AMRAP: 8 strict pullups
5 dumbbell hang cleans
NOTES: If you fail to complete 7 dumbbell shoulder to overheads NOTES: This is a high-volume
a round in the minute, rest the 9 dumbbell deadlifts workout, so there is no need to sprint
following minute and then resume. initially. Dumbbells should be heavy
NOTES: At level II and level III, to simulate a difficult front squat.
choose dumbbells so that at least Goal is to complete 10 rounds.
one round of the workout can be
completed unbroken. At level I, keep
the weight light.
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WODs ON THE ROAD
304 305 306 3
3 rounds for time: 4 rounds for time: 500 single unders for time 6-
10 pushups 50-meter dumbbell farmer’s carry Every mistake complete 5 pushups 3
20 burpees 5 jumping pullups 3
60 single unders 10 pushups LEVEL II 6
15 air squats 250 double unders for time 6
LEVEL II Every mistake complete 10 9
4 rounds for time: LEVEL II pushups 9
10 bar dips 4 rounds for time: (a
20 burpees 75-meter dumbbell farmer’s carry LEVEL III
30 double unders 5 pullups 500 double unders for time L
10 pushups Every mistake complete 10 8-
pushups
LEVEL III 15 dumbbell front squats 3
NOTE: Record number of attempts
10 ring dips LEVEL III required to reach goal.
6
20 burpees 4 rounds for time: 6
30 double unders 100-meter dumbbell farmer’s carry 9
5 strict pullups 9
NOTE: Athletes should do this 10 pushups (a
unbroken, if possible. 15 dumbbell front squats
L
NOTES: Dumbbells can be any 10
weight. If no outdoor area is available 3
for farmer’s carry, it may be done on 3
the treadmill at a walking pace.
6
6
9
9
(a
N
ex
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307 308
LEVEL I LEVEL I
s 3 dumbbell thrusters 15 pushups
3 jumping pullups 10 situps
6 dumbbell thrusters 5 jumping ring dips
6 jumping pullups
9 dumbbell thrusters LEVEL II
9 jumping pullups 4 rounds for time:
(and so forth) 15 pushups
10 toes to rings
LEVEL II 5 ring dips
8-minute AMRAP:
3 dumbbell thrusters LEVEL III
3 pullups 5 rounds for time:
s
6 dumbbell thrusters 15 pushups
6 pullups 10 toes to rings
9 dumbbell thrusters 5 ring dips
9 pullups
(and so forth) NOTES: At level III, you will have to muscle up in order to
complete their ring dips. At level II, you can use assistance to
LEVEL III reach rings.
10-minute AMRAP:
3 dumbbell thrusters
3 pullups
6 pullups
9 pullups
(and so forth)
NOTES: Continue up the repetition ladder until time

expires. At level I, focus on form over speed.
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WODs ON THE ROAD
309 310 3
LEVEL I LEVEL I L
15-minute cap: 10-minute AMRAP: Ru
40 burpees 9 dumbbell deadlifts Ev
10 dumbbell snatches 12 pushups
30 burpees 15 step ups L
10 dumbbell snatches 200-meter treadmill sprint Ru
20 burpees Ev
10 dumbbell snatches LEVEL II
10 burpees
AMRAP dumbbell snatches
10-minute AMRAP: L
9 dumbbell deadlifts Ru
12 pushups Ev
LEVEL II 15 box jumps
15-minute cap: 200-meter treadmill sprint N
40 burpees sq
20 dumbbell snatches LEVEL III m
30 burpees 10-minute AMRAP:
20 dumbbell snatches 9 dumbbell deadlifts
20 burpees 12 clapping pushups
20 dumbbell snatches 15 box jumps
10 burpees 200-meter treadmill sprint
NOTES: Dumbbells should touch the ground outside the
LEVEL III feet between each deadlift rep. A bench can be used for box
jumps and step ups.
15-minute cap:
40 burpees
30 dumbbell snatches
30 burpees
20 burpees
10 burpees
NOTES: Dumbbell snatches should be taken from the

ground to overhead in one continuous movement. Alternate
arms each repetition.
[ 18 4 • 3 65 WOD s ]
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311 312
LEVEL I LEVEL I
Run 1-mile (1.6 km) with a medicine ball Ride 10 miles (16 km) on stationary bike for time
Every 200-meters complete 10 front squats Every 5 minutes complete:
5 jumping pullups
LEVEL II 10 pushups
Run 1.5-miles (2.4 km) with a medicine ball 15 squats
Every 200-meters complete 10 front squats
LEVEL II
LEVEL III Ride 15-miles (24 km) on stationary bike for time
Run 2-miles (3.2 km) with a medicine ball Every 5 minutes complete:
Every 200-meters, complete 10 front squats 5 pullups
10 pushups
NOTES: Medicine ball can be carried in any fashion. Front 15 squats
squats should be done with ball in front of the face. If no
medicine ball is available, a dumbbell may be substituted.
LEVEL III
Ride 20 miles (32 km) on stationary bike for time
Every 5 minutes complete:
5 pullups
10 handstand pushups
15 pistol squats
NOTE: No additional rest should be taken while

x transitioning between bike and calisthenics.
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WODs ON THE ROAD
313 314 315 3
EMOTM; 10-minutes: EMOTM; 10-minutes: 21-15-9 10
1 situp 5 pushups Singe unders 10
1 burpee 5 hollow rocks Burpees 15
2 situps Air squats 20
2 burpees LEVEL II
3 situps EMOTM; 15-minutes: LEVEL II L
3 burpees 5 bar dips 21-15-9 12
(and so forth) 5 situps Double unders 10
Burpees 15
LEVEL II LEVEL III Deck squats 20
EMOTM; 10-minutes: EMOTM; 20-minutes:
1 knee to elbow 5 ring dips LEVEL III L
1 burpee 5 V ups 21-15-9 15
2 knees to elbows Double unders 10
2 burpees NOTES: If you fail to complete the Burpees 15
3 knees to elbows required work in the minute, rest 1 Deck squats 20
3 burpees round and then resume.
(and so forth) NOTES: This is meant to be a N
sprint, so pick a fast pace and don’t sh
LEVEL III worry about burning out. At level III,
not use hands to assist deck squats,
to
at
EMOTM; 10-minutes: but level II athletes can. wo
1 toes to bar
1 burpee
2 toes to bar
2 burpees
3 toes to bar
3 burpees
(and so forth)
NOTES: Continue until failure to

complete the prescribed number of
reps or until 10 minutes has elapsed.
[ 18 6 • 3 65 WOD s ]
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316 317 318
10-minute AMRAP: 10-minute AMRAP: For time:
10 dumbbell swings 10 jumping pullups 10 down to 1 dumbbell push press
15-meter bear crawl 30 air squats 1 up to 10 pushup
20 steps high knees
LEVEL II LEVEL II
LEVEL II 10-minute AMRAP: For time:
12-minute AMRAP: 10 pullups 10 down to 1 dumbbell push press
10 dumbbell swings 15 alternating pistol squats 1 up to 10 single arm pushup from
15-meter bear crawl knees
20 steps high knees LEVEL III
10-minute AMRAP: LEVEL III
LEVEL III 10 strict pullups For time:
15-minute AMRAP: 30 alternating pistol squats 10 down to 1 dumbbell push press
10 dumbbell swings 1 up to 10 single arm pushup
15-meter bear crawl NOTES: At level II, you may
20 steps high knees use assistance to complete pistol NOTES: Dumbbells should be a
squats, either in the form of a roll to weight that is challenging to complete
stand or by using a post to support 10 consecutive repetitions.
NOTES: At level I, dumbbell swings
should be performed to eye level and themselves.
to vertical for level II and level III
, athletes. Pacing is important on this
workout, so don’t go out too fast.
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WODs ON THE ROAD
319 320 321 3
For time: 3-×-1-minute rounds: 8-minute AMRAP: Ta
1000-meter row Dead hang hold 100-meter treadmill run on incline
10
30 hollow rocks Plank hold
10 dumbbell front squats
L
15 burpees Downward dog hold Ta
30 hollow rocks Wall squat hold 10 pushups
1000-meter row
LEVEL II L
LEVEL II Ta
LEVEL II 4-×-1-minute rounds: 10-minute AMRAP:
For time: Dead hang hold 100-meter treadmill run on incline N
12
1000-meter row Plank hold to
10 dumbbell hang squat cleans in
40 hollow rocks Wall handstand hold
10 piked pushups 10
20 burpees Air squat hold
m
40 hollow rocks
1000-meter row LEVEL III LEVEL III
5-×-1-minute rounds: 12-minute AMRAP:
100-meter treadmill run on incline
LEVEL III Dead hang hold 15
For time: Plank hold 10 dumbbell hang squat cleans
1000-meter row Wall handstand hold 10 handstand pushups
50 hollow rocks Air squat hold
25 burpees NOTES: The treadmill run can be
50 hollow rocks NOTES: Wall squats must be done a run, jog, or walk, depending on
1000-meter row just below parallel. Dead hangs ability. Piked pushups should be
should be with straight arms. Planks done with feet or knees resting on a
are on the elbows. bench and torso as close to vertical
as possible. Dumbbells should be
difficult to complete 10 consecutive
repetitions.
[ 18 8 • 3 65 WOD s ]
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322 323 324
Tabata row for meters For time: EMOTM; 20-minutes:
e 1-mile (1.6 km) dumbbell carry on 1 dumbbell plank row
treadmill incline 10 (20 pounds [9
LEVEL II kg]/10 pounds [4.5 kg])
1 dumbbell burpee
Tabata row for meters
LEVEL II LEVEL II
LEVEL III 2-mile (3.2 km) dumbbell carry on
EMOTM; 20-minutes:
Tabata row for meters treadmill incline 12 (30 pounds 2 dumbbell plank rows
[13.5 kg]/20 pounds [9 kg]) 2 dumbbell burpees
e NOTES: You may adjust the damper
to the setting you prefer. Complete 8
intervals of 20 seconds rowing and
LEVEL III LEVEL III
3-mile (4.8 km) dumbbell carry on EMOTM; 20-minutes:
10 seconds resting. Score is the total treadmill incline 15 (40 pounds
meters traveled. 3 dumbbell plank rows
[18 kg]/30 pounds [13.5 kg])
3 dumbbell burpees
NOTES: Dumbbell can be carried in
any fashion but may not be set down
NOTES: Dumbbell plank rows are
e counted as 1, 2, or 3 reps each arm.
until distance is complete. This is a
Dumbbells can be any weight.
mentally challenging workout, so be
prepared!
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WODs ON THE ROAD
325 3
LEVEL I LEVEL III L
For time: For time: Fo
300-meter row 500-meter row 10
10 air squats 10 jump squats an
20 air squats 20 jump squats
200-meter row 300-meter row L
30 air squats 30 jump squats Fo
40 air squats 40 jump squats an
50 air squats 50 jump squats
L
LEVEL II NOTES: At level III, show air beneath your feet during jump
squats, it doesn’t matter how much. Monitor depth closely
Fo
For time: 10
because fatigue will lead to shallow squats. an
500-meter row
2
10 air squats
400-meter row
N
20 air squats st
300-meter row be
30 air squats pr
200-meter row do
40 air squats
100-meter row
50 air squats
[ 19 0 • 3 65 WOD s ]
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326 327 328
For time: E2MOTM 20-minutes: Climb 50 flights of stairs for time
10 down to 1 dumbbell hang clean ¼-mile (400 m) stationary bike
and press sprint
2 up to 20 situps 5 jumping pullups
LEVEL II
Climb 75 flights of stairs for time
10 pushups
LEVEL II 15 air squats
LEVEL III
For time: Climb 100 flights of stairs for time
10 down to 1 dumbbell hang clean LEVEL II
and press E2MOTM 24 minutes: NOTES: Stairs can be climbed on
2 up to 20 knees to elbows ¼-mile (400 m) stationary bike a stair mill or in a hotel stairwell.
sprint Flights must be repeated if hotel is
LEVEL III 5 pullups not tall enough to complete. Flights
mp For time: 10 pushups should also be walked down rather
10 down to 1 dumbbell hang clean 15 air squats than taking the elevator
and press
2 up to 20 toes to bar LEVEL III
E2MOTM 30-minutes:
NOTES: Clean and presses should ¼-mile (400 m) stationary bike
start in the hang position and sprint
be swung up to shoulders before 5 strict pullups
pressing overhead. Situps should be
10 pushups
done with straight legs.
15 air squats
NOTES: At level I and level II, you

may do pushups from knees; at level
III, you may not. Each round must
restart every 2 minutes. If a round is
finished after time, you must sit out
the next round before resuming.
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WODs ON THE ROAD
329 330 331 3
10-minute AMRAP: 6-minute AMRAP: 4 rounds for time: 3
50-meter suitcase carry left hand 10 Dumbbell step ups 8 situps 40
50-meter suitcase carry right hand 10 Dumbbell burpees 8 burpees to target 21
10 air squats Rest 4 minutes 8 single arm dumbbell front squats 12
6-minute AMRAP:
LEVEL II 5 dumbbell thrusters LEVEL II L
15-minute AMRAP: 5 jumping pullups 6 rounds for time: 3
75-meter suitcase carry left hand 8 knees to elbows 40
75-meter suitcase carry right hand LEVEL II 8 burpees to target 21
10 suitcase overhead squats 8-minute AMRAP: 8 single arm dumbbell 12
10 Dumbbell step ups overhead squats
LEVEL III 10 Dumbbell burpees L

20-minute AMRAP: Rest 3 minutes LEVEL III 3
100-meter suitcase carry left hand 8-minute AMRAP: 8 rounds for time: 40
100-meter suitcase carry right 5 dumbbell thrusters 8 toes to bar 21
hand 5 pullups 8 burpees to target 12
10 suitcase overhead squats 8 single arm dumbbell
overhead squats
NOTES: Suitcase should be loaded
LEVEL III N
10-minute AMRAP: a
to 50+ pounds (22.5 kg) for level III, NOTES: Overhead squats should po
40+ pounds (18 kg) for level II, and 10 Dumbbell step ups alternate each round, i.e., round 1 st
30+ pounds (13.5 kg) for level I. 10 Dumbbell burpees is left arm, rounds 2 is right arm.
Bonus points for doing it in the airport. Rest 2 minutes Dumbbell weight is up to you. Target
10-minute AMRAP: for burpee should be 6 inches (15
5 dumbbell thrusters cm) or more above reach.
5 strict pullups
NOTES: Dumbbells can be scaled

to any weight. Step ups should be
done on a bench or box.
[ 19 2 • 3 65 WOD s ]
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332 333 334
3 rounds for time: 3 rounds for time: 3 rounds for time:
400-meter treadmill run 5 flights of stairs (up and down) :30 dead hang hold
21 dumbbell swings 10 pushups :30 air squats
ts 12 jumping pullups :30 wall walk hold
LEVEL II :30 pushups
LEVEL II 4 rounds for time:
3 rounds for time: 5 flights of stairs (up and down) LEVEL II
400-meter treadmill run 15 pushups 4 rounds for time:
21 dumbbell swings :30 dead hang hold
12 pullups LEVEL III :30 air squats
5 rounds for time: :30 wall handstand hold
LEVEL III 5 flights of stairs (up and down) :30 pushups
3 rounds for time: 20 pushups
400-meter treadmill run LEVEL III
21 dumbbell swings NOTE: Use hotel stairs, if available. 5 rounds for time:
12 pullups :30 dead hang hold
:30 air squats
NOTES: Adjust dumbbell weight to :30 wall handstand hold
a level where 21 consecutive reps is :30 pushups
possible. Swings should be American
style (overhead). NOTES: At level I, take 30 seconds
t between exercises. At level II, take
15 seconds between exercises. At
level III, transition immediately.
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WODs ON THE ROAD
335 336 337 3
3 rounds for time: 8-minute AMRAP: Run 1-mile (1.6 km) on treadmill Fo
10 dumbbell bench presses 2 laps freestyle for time Ru
20 lateral bench step overs 2 laps overhead dumbbell carry EMOTM complete 2 burpees Ev
30 walking lunges 2 laps breaststroke 10
LEVEL II
LEVEL II LEVEL II Run 2-miles (3.2 km) on treadmill L
for time Fo
4 rounds for time: 10-minute AMRAP:
EMOTM complete 3 burpees Ru
10 dumbbell bench presses 2 laps freestyle
20 lateral bench jump overs 2 laps overhead dumbbell carry Ev
30 walking lunges 2 laps breaststroke LEVEL III pu
Run 3-miles (4.8 km) on treadmill
LEVEL III LEVEL III

for time L
EMOTM complete 3 burpees Fo
5 rounds for time: 12-minute AMRAP:
Ru
10 dumbbell bench presses 2 laps freestyle NOTES: Buy in each minute with
Ev
20 lateral bench jump overs 2 laps overhead dumbbell carry the prescribed number of burpees pu
30 dumbbell walking lunges 2 laps breaststroke off of the treadmill and then jump
on and run as far as possible in
N
NOTES: Dumbbells can be any NOTES: Dumbbell does not need to the remaining time. Leaving the
sh
weight. At level I, step over bench; At be heavy. Goal is to keep it dry. treadmill running between rounds is
level II and level III, place hands on recommended.
bench and hop over and back.
[ 194 • 3 65 WOD s ]
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338 339 340
For time: 12-minute AMRAP: EMOTM; 10-minutes:
Run a parking garage bottom to top 1-mile (1.6 km) stationary bike 1 pullup
Every 2 levels perform 10 squats, 400-meter treadmill run 2 burpees
10 pushups, 10 lunges 20 dumbbell thrusters 20 single unders
l LEVEL II LEVEL II LEVEL II

For time: 16-minute AMRAP: EMOTM; 15-minutes:
Run a parking garage bottom to top 1-mile (1.6 km) stationary bike 1 muscle up
Every level perform 10 squats, 10 400-meter treadmill run 2 burpees
pushups, 10 lunges
20 dumbbell thrusters 20 double unders
l
For time:
20-minute AMRAP: EMOTM; 20-minutes:
Run a parking garage bottom to top
1-mile (1.6 km) stationary bike 1 muscle up
Every level perform 15 squats, 15
pushups, 15 lunges 400-meter treadmill run 2 burpees
20 dumbbell thrusters 30 double unders
NOTE: Maximum height of garage
should be 10 floors. NOTES: Dumbbells can be any NOTES: Complete one round of
weight. Begin the workout slowly the prescribed work every minute. If
and try to maintain the same pace you fail to complete a round in the
throughout. minute, rest the following minute and
then resume the workout.
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WODs ON THE ROAD
341 342 343 3
50 knees to elbows for time 3 rounds for completion: 6-×-400-meter treadmill sprints 3
Every broken set complete :30 treading water :30 plank + 1:30 rest between 50
5 burpees 5 poolside muscle ups efforts 10
10 air squats 10
LEVEL II LEVEL II
75 toes to bar for time LEVEL II 8-×-400-meter treadmill sprints L
Every broken set complete 4 rounds for completion: :45 plank + 1:15 rest between 3
5 burpees efforts
:30 treading water 75
8 poolside muscle ups 15
LEVEL III 15 air squats LEVEL III 15
100 toes to bar for time 10-×-400-meter treadmill sprints
Every broken set complete 1:00 plank + 1:00 rest between
10 burpees LEVEL III efforts L
NOTES: The goal is to complete the :30 treading water without hands NOTES: Pace for sprints should be 10
prescribed knees to elbows/toes to 10 poolside muscle ups 85 to 90 percent. Planks and rest 20
bar in the fastest time possible. The 20 air squats between sprints should be done next 20
goal is also to complete it in as few to treadmill.
sets as possible. Record time and NOTES: At level III, tread water with N
sets completed. hands above the surface. Poolside
muscle ups should be done from
straight arms and head under water.
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344 345 346
3 rounds for time: EMOTM; 10-minutes: 3 rounds for completion:
500-meter row 5 ring rows 400-meter treadmill run
10 dumbbell bench presses 5 pushups 4 crouched headstand to crow
10 dumbbell front squats 10 air squats 20 dumbbell push presses

750-meter row 5 ring rows 400-meter treadmill run
15 dumbbell bench presses 5 ring pushups 6 full headstand to crow
15 dumbbell front squats 10 squat jumps 20 dumbbell push presses

e 1000-meter row 5 ring rows 400-meter treadmill run
20 dumbbell bench presses 5 ring pushups 10 full headstand to crow
t 20 dumbbell front squats 10 squat jumps 20 dumbbell push presses
NOTE: Dumbbells can be any weight. NOTES: Ring rows/pushups can be NOTES: All headstands are done
adjusted for difficulty by raising or with hands on the ground for support.
lowering rings. Jumps don’t need to The movement to crow pose should
be just high enough to see ground be slow and controlled, bringing
clearance. the knees down from headstand to
balance on the elbows until the head
can be raised off the ground. Push
press can be done at any weight.
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WODs ON THE ROAD
347 348 349 3
3 rounds for completion: For time: 21-15-9 for time: EM
10 dumbbell split squats 400-meter run Pushups 5
10 dumbbell ground to overheads 10 dumbbell thrusters Ring rows sw
10 man makers 10 burpees Air squats 5
th
200-meter run
LEVEL II 20 dumbbell thrusters LEVEL II L
4 rounds for completion: 20 burpees 21-15-9 for time:
10 dumbbell split squats 100-meter run EM
Ring dips
10 dumbbell ground to overheads Ring rows sw
10 man makers 30 burpees Deck squats 5
th
LEVEL III LEVEL II LEVEL III
5 rounds for completion: 800-meter run 21-18-15-9-6 for time: L
10 dumbbell split squats 10 dumbbell thrusters Ring dips EM
10 dumbbell ground to overheads 10 burpees Ring rows 5
10 man makers 400-meter run Deck squats sw
NOTES: Dumbbells can be any 20 burpees NOTE: At level I and level II, you th
weight. Split squats should be 200-meter run may use hands to assist deck squats.
performed with dumbbells on 30 dumbbell thrusters N
shoulders. Ground to overheads can be
30 burpees
be performed in any fashion. Man be
makers are done from a pushup ch
position, alternating between pushups LEVEL III is
and dumbbell rows. 1-mile (1.6 km) run
10 burpees
800-meter run
20 burpees
400-meter run
30 burpees
NOTE: Dumbbells can be any weight.
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350 351 352
EMOTM; 10-minutes: For time: 10-minute AMRAP:
5 alternating single arm dumbbell 400-meter uphill treadmill walk 3 burpees
swings (15 degree incline) 3 jumping pullups
5 alternating single arm dumbbell 50 jumping pullups 6 burpees
thrusters 100 pushups 6 jumping pullups
150 air squats 9 burpees
LEVEL II 400-meter uphill treadmill walk 9 jumping pullups
EMOTM; 15-minutes: (15 degree incline)
(and so forth)
5 alternating single arm dumbbell
swings LEVEL II LEVEL II
5 alternating single arm dumbbell For time:
thrusters 10-minute AMRAP:
600-meter uphill treadmill walk
(15 degree incline) 3 burpees
LEVEL III 75 pullups 3 pullups
EMOTM; 20-minutes: 150 pushups 6 burpees
5 alternating single arm dumbbell 200 air squats 6 pullups
swings 600-meter uphill treadmill walk 9 burpees
5 alternating single arm dumbbell (15 degree incline) 9 pullups
thrusters (and so forth)
s.
NOTES: Dumbbell swings should LEVEL III
be Russian style (eye level) and can For time: LEVEL III
be any weight. Thrusters should 800-meter uphill treadmill walk 10-minute AMRAP:
change hands when the dumbbell (15 degree incline) 3 burpees
is at chest level. 100 pullups 3 pullups
200 pushups 6 burpees
300 air squats 6 pullups
800-meter uphill treadmill walk 9 burpees
(15 degree incline)
9 pullups
(and so forth)
NOTES: You determine how fast to
walk the hill. Pullups, pushups, and
air squats can be divided up however NOTE: You climb the repetition ladder
necessary in order to finish the total set. as high as you can in 10 minutes.
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WODs ON THE ROAD
353 3
LEVEL I LEVEL III L
2 rounds for time using 2 flights of stairs: 5 rounds for time using 2 flights of stairs: 8-
Two-foot jump up Two-foot jump up 5
Jog down Jog down 5
Right foot step up Right foot jump up 5
10 pushups Bear crawl down 40
Jog down Left foot jump up
Left foot step up Jog down L
Jog down Run up 10
Run up Bear crawl down 5
10 pushups 5
Jog down NOTES: All jumping and crawling movements should be
5
done with great care and precision. Any staircase will work;
use gloves if outside. 40
LEVEL II
3 rounds for time using 2 flights of stairs:
Two-foot jump up
L
12
Jog down 5
Right foot jump up 5
Bear crawl down 5
Left foot jump up 40
Jog down
Run up N
Bear crawl down be
wi
th
[ 2 0 0 • 3 65 WOD s ]
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354 355 356
8-minute AMRAP: 3 rounds for time: 21-15-9 for time:
5 dumbbell strict presses 500-meter row Dumbbell deadlifts
5 dumbbell push presses 20 dumbbell ground to overheads Step ups
5 dumbbell push jerks 15 knees to elbows
400-meter treadmill run 10 pushups LEVEL II
21-15-9 for time:
LEVEL II LEVEL II Dumbbell deadlifts
10-minute AMRAP: 3 rounds for time: Box jumps
5 dumbbell strict presses 500-meter row
5 dumbbell push presses 20 dumbbell ground to overheads LEVEL III
5 dumbbell push jerks 15 toes to bar 21-18-15-9-6 for time:
400-meter treadmill run 10 piked pushups Dumbbell deadlifts
Box jumps
LEVEL III LEVEL III
12-minute AMRAP: 3 rounds for time: NOTES: Dumbbells should be heavy
5 dumbbell strict presses 500-meter row to simulate the intensity of a barbell
5 dumbbell push presses 30 dumbbell ground to overheads deadlift. Box jumps can be done on a
bench or ledge.
5 dumbbell push jerks 20 toes to bar
400-meter treadmill run 10 handstand pushups
NOTES: Dumbbell weights should NOTES: Dumbbells can be any

be chosen to complete 5 strict presses weight and may move from ground
with difficulty. Attempt to complete to overhead in any fashion while
the lifting portions unbroken. maintaining good technique and back
support.
[ 2 0 1 • WOD s ON T H E ROA D ]
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WODs ON THE ROAD
357 358 359 3
1-mile (1.6 km) uphill object carry Perform an additional dumbbell 3 rounds for completion: Fo
(5 degree incline) hang squat clean thruster EMOTM 10 situps Ca
until failure to complete (20
pounds [9 kg]/10 pounds [4.5 kg]) 10 good mornings Ca
LEVEL II 1 in minute 1 10 lunges Ca
1-mile (1.6 km) uphill object carry 50 single unders st
2 in minute 2
(10 degree incline) Co
3 in minute 3
Ca
(and so forth) LEVEL II
LEVEL III 4 rounds for completion:
Ca
1-mile (1.6 km) uphill object carry Ca
(15 degree incline) LEVEL II 10 weighted situps
Perform an additional dumbbell 10 weighted good mornings
NOTES: Object can be a dumbbell, hang squat clean thruster EMOTM 10 weighted lunges L
until failure to complete (30 30 double unders Fo
medicine ball, etc. Can be carried in pounds [13.5 kg]/15 pounds [7
any fashion. Ca
kg])
1 in minute 1 LEVEL III Ca
Ca
2 in minute 2 5 rounds for completion:
Co
3 in minute 3 10 weighted situps
Ca
(and so forth) 10 weighted good mornings
Ca
10 weighted lunges
Ca
LEVEL III 50 double unders
Perform an additional dumbbell
hang squat clean thruster EMOTM NOTES: Dumbbells or medicine L
until failure to complete (40 pounds balls can be used to weight all Fo
[18 kg]/25 pounds [[11.5 kg]) exercises. Weight should not exceed Ca
1 in minute 1 20 pounds (9 kg). Ca
2 in minute 2 st
3 in minute 3 Ca
(and so forth) Co
Ca
NOTES: Dumbbells must be Ca
cleaned to the shoulders as the Ca
athlete goes into a front squat, then
pressed overhead as the athlete N
stands up. tre
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360 363
LEVEL I LEVEL I
For time: 10-minute AMRAP:
Carry-10 pound (4.5 kg) dumbbells up 5 flights of stairs ¼-mile (400 m) stationary bike sprint
Carry-20 pound (9 kg) dumbbells up 5 flights of stairs 10 hollow rocks
Carry-30 pound (13.5 kg) dumbbells up 5 flights of 10 dumbbell deadlifts
stairs 10 dumbbell floor presses
Complete 30 burpees
Carry-30 pound (13.5 kg) dumbbells down 5 flights
Carry-20 pound (9 kg) dumbbells down 5 flights
LEVEL II
15-minute AMRAP:
¼-mile (400 m) stationary bike sprint
10 knees to elbows
LEVEL II 10 dumbbell deadlifts
For time: 10 dumbbell floor presses
Carry-15 pound (7 kg) dumbbells up 5 flights of stairs
Carry-25 pound (11.5 kg) dumbbells up 5 flights of stairs
LEVEL III
20-minute AMRAP:
Complete 40 burpees
½-mile (800 m) stationary bike sprint
10 toes to bar
10 dumbbell deadlifts
10 dumbbell floor presses
LEVEL III NOTES: Dumbbells can be any weight. Floor presses

For time: should be controlled so that both elbows contact the floor at
Carry-20 pound (9 kg) dumbbells up 5 flights of stairs the same time before pressing out.
Carry-30 pound (13.5 kg) dumbbells up 5 flights of
stairs
Complete 50 burpees
NOTES: Use hotel stairs if available. If no stairs, use

treadmill. Dumbbells can be carried in any fashion.
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WODs ON THE ROAD
362 LEVEL III Si
Sq
30-20-10 for time:
Double dumbbell swings To
LEVEL I Ring dips Ri
100 dumbbell hang cleans for time Lu
EMOTM complete 5 push presses NOTES: Dumbbells can be any
weight. Swings should be American L
LEVEL II style (overhead) and the dumbbells
should be kept next to one another.
Co
re
100 dumbbell hang cleans for time
At level I, swing a single dumbbell th
EMOTM complete 5 push presses using both hands. Pu
Pu
LEVEL III
100 dumbbell hang cleans for time
EMOTM complete 5 push presses
364 Si
Sq
To
LEVEL I Ri
NOTES: Dumbbells should Complete maximum repetitions in Lu
be scaled to a weight where 10 1-minute for each of the following
consecutive repetitions are possible. exercises:
Pushups
N
Goal is to finish in less than 10
be
minutes. Pullups on
Situps fo
363 Squats
Toes to bar
co
LEVEL I
30-20-10 for time:
Ring dips
Lunges 3
Single dumbbell swings
LEVEL II L
Pushups 10
Complete maximum repetitions in
1-minute for each of the following 30
LEVEL II exercises:
Pushups
20
30-20-10 for time: 10
Double dumbbell swings Pullups
Bar dips L
15
30
20
10
L
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365
Situps
Squats
Toes to bar
Ring dips LEVEL I
Lunges 10-minute AMRAP:
30 unbroken single unders
LEVEL III 20 dumbbell shoulder to overheads
Complete maximum unbroken 10 burpees over box
repetitions in 1-minute for each of
the following exercises:
Pushups LEVEL II
Pullups 15-minute AMRAP:
30 double unders
Situps
Squats
10 burpees over box
Toes to bar
Ring dips
Lunges LEVEL III
20-minute AMRAP:
NOTES: Rest as long as needed 30 unbroken double unders
between exercises, give yourself 20 dumbbell shoulder to overheads
only 1 minute to complete the reps 10 burpees over box
for each. Only consecutive reps will
count for level III. NOTES: Dumbbells can be any weight. Benches or ledges can
be used for burpees over box. Stepping up and over is allowed
365 for level I, but at level II and level III jump onto the box must be
two footed before stepping down on the other side.
LEVEL I
10-minute AMRAP:
30 unbroken single unders
10 burpees over box
LEVEL II
15-minute AMRAP:
30 double unders
10 burpees over box
LEVEL III
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ABOUT THE AUTHOR I
Blair Morrison played football A
and studied history at Princeton ai
University before entering the ai
fitness industry, in 2005. He Am
has competed in CrossFit at AM
the highest level, qualifying for an
the 2009, 2010, and 2011 games
as an individual competitor, B
finishing seventh, twenty- ba
second, and fifth, respectively. ba
He opened CrossFit Anywhere be
in 2011 and currently runs bi
guided fitness-adventure tours bo
around the world. bo
He is a product of northern California
br
and its unlimited supply of rivers, lakes,
open spaces, and sun. As an athlete bu
in high school and in college, he faced bu
the challenge of being too small, too
bu
weak, and too slow to keep up with his peers. He was drawn to the pain and simplicity of training
because it offered a way to change this. Following his undergraduate degree, he spent three years
personal training at Balance Gym in Washington, D.C. Here, he was exposed to almost everything C
the fitness world had to offer: bodybuilding, Pilates, rehab, yoga, you name it. In 2009, he
ca
left the United States to study European History at Universiteit Leiden, Sorbonne, and Oxford.
During this time, he was forced to reimagine what fitness could be for an individual living without ca
the standard resources of a gym. These experiences have taught him to pursue the physical cl
challenges our bodies were built to face and appreciate the mental fortitude that comes from the
cl
ability to overcome them.
co
cr
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INDEX
A D frog hop, 8 J
airdyne, 8 dead hangs, 8 front squat, 8, 14 jump rope, 6
air squat, 8 deadlift, 11 full bridge, 8
Amanda, 146 deck, 92 K
AMRAP, 8 deck squat, 8 G kettlebell, 6
anchor drag, 8 deficit deadlift, 8 glossary, 8–9 kettlebell snatch, 8, 38
Diane, 139 glute ham raise, 8 kettlebell swing, 8, 30
B double under, 8 goblet squat, 8, 15, 77 kipping, 9
backpedal, 8 downward facing dog, 8 good mornings, 8, 31 kipping pullup, 8, 23
ball slam, 8, 45 DT, 129 Grace, 141 kip swing, 8, 47
bear crawl, 8, 32 duck walk, 8 gym workouts, 113–159
bicycle crunches, 8 dumbbell, 6 L
boxes, 6 H lateral toes to bar, 9
box jump, 8, 20, 82 E handstand pushup, 8, 26 low crawl, 9
broad jump, 8, 71 eccentric, 8 hip bridge, 8 low dip support, 9
burpee, 8, 21, 92, 101 EMOTM, 8 hollow rock, 8, 39 L sit, 9, 49
burpee broad jump, 8 equipment, 6, 53, 113, 161 home workouts, 53–111 lunge, walking, 9, 19
butt kickers, 8 Hope, 126
F hurdle hops, 8, 104 M
C farmer’s carry, 8, 166 man makers, 9
candlestick, 8 Filthy Fifty, 132 I man on fire burpee, 9
car push, 8 fitness levels, 5 inchworm pushups, 8, 77 mat, 6
clean and jerk, 8, 17 floor press, 8, 37 inchworm walk, 8, 104 medicine ball, 6
climbing rope, 6 “for completion,” 57 inverted row, 8, 28 mountain climber, 9, 41, 88
complex, 8 “for time,” 54 Isabel/Grace, 141 muscle up, 9, 51
crab walk, 8, 33 foward/backward roll, 8
[ 2 07 ]
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N rope climb, 9, 50 sumo deadlift high pull, 9,
Nancy, 147 “rounds for time,” 54 44
row, inverted, 28 Superman rock, 9, 40
O
1RM, 8 S T
overhead squat, 9, 16 sandbag, 6 tabata, 9
sandbag squats, 9, 83 thruster, 9, 43
P seat roll, 9, 42, 104 tires, 6
parallettes, 9 shuttle run, 9, 84 toes to bar, 9, 27
piked pushups, 9 single under, 9
pistol, 9 situp, 9, 25, 90 U
press, 9, 12 6 to 1, 8 unbroken set, 9
pullup, 89 skin the cat, 9
kipping pullup, 23 sledgehammer strike, 9 V
strict pullup, 22 sled rows, 9 V sit, 9
push press, 9, 36 snatch, 9, 18
pushup, 9, 24 split jerk, 9, 35 W
handstand pushup, 26 split squat, 9 waiter’s walk, 9
inchworm, 77 squat, 9, 13 walking lunge, 9, 19
air squat, 8 wall ball, 9, 29
R deck squat, 8 wall walk, 9, 34, 55, 61,
rack pull deadlift, 9 front squat, 14 106
reverse burpees, 9 goblet squat, 8, 15, 77 wheelbarrow, 9
ring dips, 9, 48 overhead squat, 9, 16 WOD (workout of the day), 9
ring row, 9 sandbag squat, 9, 83 at the gym, 113–159
rings, 6 stopwatch, 6 at home, 53–111
ring swing, 9, 46 strict pullup, 9, 22 overview of, 5
road workouts, 161–205 strikes, 78 on the road, 161–205
Romanian deadlift, 9 suitcase carry, 9
[ 2 0 8 • 3 65 WOD s ]
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365 WODs - Burpees, Deadlifts, Snatches, Squats, Box Jumps, Situps, Kettlebell Swings, Double Unders, Lunges, Pushups, Pullups, and More Daily Workouts For Home, at The Gym, and On The Road (PDFDrive)

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365 WODs - Burpees, Deadlifts, Snatches, Squats, Box Jumps, Situps, Kettlebell Swings, Double Unders, Lunges, Pushups, Pullups, and More Daily Workouts For Home, at The Gym, and On The Road (PDFDrive)

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BURPEES, DEADLIFTS, SNATCHES, SQUATS,

Blair Morrison, personal trainer and CrossFit Games® finalist

Fair Winds Press

42371 - 365 Wods_001-051.indd 1 17/2/15 9:03 am

First published in the USA in 2015 by

Printed and bound in China A

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CHAPTER 1: WODs AT HOME // 52

CHAPTER 2: WODs AT THE GYM // 112

CHAPTER 3: WODs ON THE ROAD // 160

ABOUT THE AUTHOR // 206

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WHO IS THIS FOR? WHAT LEVEL

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MEDICINE BALL MAT

DUMBBELL CLIMBING ROPE

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BOX It is important for all readers to take time to

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